Book offers information to accomplish resolutions

By Cheramie Sonnier

Cover of
Cover of "Small Changes, Big Results" cookbook by Ellie Krieger for Side Dish on Jan. 10, 2013

A couple of days after Christmas, we had friends stopping by on their way from Alabama back to Texas. What to serve them for dinner? My daughter, who loves shrimp, found a large bag of Gulf shrimp tucked into the back of the freezer and volunteered to defrost and peel them.

We went looking for a recipe that wouldn’t take too long to prepare (once the shrimp were peeled) and would appeal to both children and adults.

We found the perfect choice, Linguini With Shrimp, in the Week 1 section of “Small Changes Big Results, Revised & Updated” by Ellie Krieger, although we did have to double the recipe.

Krieger, host of the Food Network’s “Healthy Appetite” program, offers 65 recipes — 25 of them new — in the latest version of her 2005 bestselling book about her 12-week wellness plan. The book also provides tips for staying fit and how to make small changes in your diet, activity level and lifestyle to get big results.

Krieger, a dietitian and professional cook, says there aren’t any forbidden foods, only those that should be eaten rarely or sometimes.

The book includes usually/sometimes/rarely food lists; a lifestyle questionnaire to help the reader determine how healthy he or she is; illustrations of stretching exercises; information on how many calories to eat a day and serving sizes; and a week of daily menus of about 1,500 calories each. It also includes ways to use new technology to stay on track with the weekly diet changes.

The book doesn’t include any photographs, but the recipes do have nutritional breakdowns.

It is a good option for the person who’s ready to make better eating choices.

Cheramie Sonnier is The Advocate’s Food editor. Her email address is csonnier@theadvocate.com.

Advocate-tested recipe

Linguini With Shrimp

Serves 4. Recipe is from “Small Changes, Big Results, Revised & Updated by Ellie Krieger (Clarkson Potter/Publishers, January 2013). Krieger says, “I always have frozen shrimp on hand to make easy, elegant meals practically instantly. This lemony pasta dish sprinkled with fresh parsley is one of my family’s favorites. Serve with a simple green salad or sliced tomatoes drizzled with olive oil for a delightful, express dinner.”

3/4 lb. whole-grain linguini

2 tbls. olive oil

2 garlic cloves, minced

1 lb. large shrimp, peeled and deveined

1⁄3 cup freshly squeezed lemon juice

1/2 cup white wine

1 cup chopped fresh, flat-leaf parsley

1/4 tsp. salt, plus more to taste

Freshly ground black pepper to taste

1. Bring a large pot of water to a boil. Add the linguini and cook according to the directions on the box. Drain, reserving of the cooking water.

2. Meanwhile, heat the olive oil in a large skillet over a medium-high flame. Add the garlic and sauté for 1 minute. Add the shrimp and cook for 3 to 4 minutes, until the shrimp turn pink. Remove the shrimp fromt he pan and set aside. Add the lemon juice, white wine and the reserved cup of pasta water to the skillet. Let simmer until the liquid is reduced by about half. Return the shrimp to the pan and stir in the parsley.

3. Add the drained linguini to the shrimp mixture, tossing to combine. Season with salt and pepper.

Nutritional analysis per serving: 510 calories, 10 grams fat (1.5 grams saturated, 2 grams 5.4 grams monounsaturated and polyunsaturated fat), 36 grams protein, 69 grams carbohydrate, 11 grams fiber, 170 milligrams cholesterol and 330 milligrams sodium.