Use frozen shrimp to make quick, low-fat meals
Meat, chicken, fish. Meat, chicken, fish. Sometimes the choices for dinner can get a little dull. For something easy and different, stock your freezer with shrimp and your pantry with pasta and rice. These ingredients are naturally low in fat, it’s easy to create a healthy meal that perks up dinnertime in a way that few foods can.
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Low-Fat Shrimp Scampi
8 ounces uncooked angel hair pasta
1 14.5-ounce reduced-sodium chicken broth
2 garlic cloves, minced
1/4 teaspoon salt-free lemon-pepper seasoning
1/4 cup chopped green onions, divided
1/4 cup minced fresh parsley, divided
1 pound uncooked shrimp, peeled and deveined, thawed if frozen
Cook pasta according to package directions. Meanwhile, in a large saucepan, combine the broth, garlic, lemon-pepper and 3 tablespoons each green onions and parsley. bring to a boil. Add shrimp; cook until shrimp turn pink, about 3 to 5 minutes. Drain pasta and place in a serving bowl; top with shrimp mixture and remaining onions and parsley. Makes 4 servings. Per serving: 353 calories, 3 grams fat, 45 grams carbohydrates, and 2 grams fiber.
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Low-Fat Sweet and Sour Shrimp
1 pound cooked shrimp, peeled and deveined, thawed if frozen
1 8-ounce can pineapple tidbits, juice-packed, juice drained but reserved
1 8-ounce can water chestnuts, drained and sliced
1 medium carrot, thinly sliced
1 medium green pepper, cubed
Hot cooked rice
Sauce:
1/2 cup tomato paste
1/2 cup water
1/2 cup reserved pineapple juice
3 tablespoons brown sugar
3 tablespoons white vinegar
Coat a skillet or wok with nonstick cooking spray. Add pineapple, water chestnuts, carrot and green pepper; stir-fry until vegetables are crisp-tender, about 3 to 5 minutes.
In a bowl, combine tomato paste, water, pineapple juice, brown sugar and vinegar. Add to the vegetables, along with the shrimp. Stir until thickened and heated through. Serve over rice. Makes 4 servings. Per serving, not including rice: 244 calories, 1 gram fat, 33 grams carbohydrates, and 4 grams fiber.
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Pantry Pointers
Treat fresh, uncooked shrimp like you would fresh fish by using it the same day you purchase it. If you aren’t going to use it immediately and want to freeze the shrimp, it usually is best to cook the shrimp first. Although labeled “fresh,” the shrimp may previously have been frozen.
To thaw frozen shrimp, place in the refrigerator. To thaw quickly, place shrimp in a colander and thaw them out under cold running water for five minutes before using.
The Practical Pantry ©2006 Tammy P. Olson
http://www.practicalpantry.com
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