Post by marlaoh on Nov 9, 2004 9:09:23 GMT -6
DIABETIC SHRIMP VERA CRUZ
Yield: 4 servings
- 1 tablespoon olive oil
- 1 cup chopped onion
- 2 garlic cloves, minced
- One 14 to 15 ounce can stewed tomatoes with juice
- 2 teaspoons chopped fresh jalapeno pepper,
or 1 tablespoon chopped pickled jalapeno pepper
- 1 small green or red bell pepper, cored, seeded,
and cut into short, thin strips
- 1 pound medium shrimp in the shell,
peeled and deveined (about 12 ounces after peeling)
- 1 tablespoon cornstarch
- 1/4 cup coarsely chopped cilantro
- 2 cups hot cooked brown or white rice
- 1 lime, cut in wedges (optional)
Heat the oil in a large non-stick skillet over medium heat.
Saute the onion and garlic until tender, about 5 minutes.
Add the tomatoes with their liquid and the jalapeno pepper;
simmer 10 minutes.
Add the pepper strips and shrimp; cook until the shrimp are
opaque, about 5 minutes.
Stir the cornstarch into 1 tablespoon water in a small bowl;
add to the skillet. Stir and cook until the sauce thickens,
about 1 minute. Stir in the cilantro.
Divide the hot rice among 4 bowls; pour 1/4 of shrimp and
vegetables into each bowl. Garnish with lime wedges, if desired.
Nutritional Information Per Serving:
Calories: 263, Fat: 5 g, Cholesterol: 121 mg, Sodium: 407,
Carbohydrate: 38 g, Dietary Fiber: 4 g, Sugars: 7 g, Protein: 17 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Very Lean Meat
Yield: 4 servings
- 1 tablespoon olive oil
- 1 cup chopped onion
- 2 garlic cloves, minced
- One 14 to 15 ounce can stewed tomatoes with juice
- 2 teaspoons chopped fresh jalapeno pepper,
or 1 tablespoon chopped pickled jalapeno pepper
- 1 small green or red bell pepper, cored, seeded,
and cut into short, thin strips
- 1 pound medium shrimp in the shell,
peeled and deveined (about 12 ounces after peeling)
- 1 tablespoon cornstarch
- 1/4 cup coarsely chopped cilantro
- 2 cups hot cooked brown or white rice
- 1 lime, cut in wedges (optional)
Heat the oil in a large non-stick skillet over medium heat.
Saute the onion and garlic until tender, about 5 minutes.
Add the tomatoes with their liquid and the jalapeno pepper;
simmer 10 minutes.
Add the pepper strips and shrimp; cook until the shrimp are
opaque, about 5 minutes.
Stir the cornstarch into 1 tablespoon water in a small bowl;
add to the skillet. Stir and cook until the sauce thickens,
about 1 minute. Stir in the cilantro.
Divide the hot rice among 4 bowls; pour 1/4 of shrimp and
vegetables into each bowl. Garnish with lime wedges, if desired.
Nutritional Information Per Serving:
Calories: 263, Fat: 5 g, Cholesterol: 121 mg, Sodium: 407,
Carbohydrate: 38 g, Dietary Fiber: 4 g, Sugars: 7 g, Protein: 17 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Very Lean Meat