Sunday, January 30, 2011
Lemon-Garlic Shrimp & Vegetables
Here's a healthy twist on shrimp scampi. Leave out the butter and load the dish up with red or orange peppers, zuchinni, and asparagus for a refreshing spring meal. Serve with quinoa.
4 servings Active Time: 35 minutes Total Time: 35 minutes
4 teaspoons extra-virgin olive oil, divided
1 large red/orange bell peppers, diced
1 large zuchinni sliced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp, (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.
Nutrition Per serving:
227 calories; 7 g fat (1 g sat, 4 g mono); 174 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 514 mg sodium; 670 mg potassium.
Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (80% dv), Folate (53% dv), Iron (25% dv).
Posted by Alice Anne at 8:08 PM