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This tropical-tasting dinner takes 10 minutes

Linda Gassenheimer, Tribune News Service on

Published in Quick Fix

Here's a 10-minute dinner with a tropical touch. It's sauteed shrimp with a coconut flavored rice. I like to keep frozen shrimp on hand for quick dinners. They take only a few minutes to defrost in a bowl of cold water and only 3 to 4 minutes to saute. Coconut milk flavors rice that takes 60 or 90 seconds, depending on the brand, to make in the microwave oven.

Helpful Hints:

-- A quick way to defrost peas is to place them in a colander and run hot tap water over them.

-- A quick way to chop scallions is to snip them with a scissors.

Countdown:

-- Start the rice.

-- Saute the shrimp.

-- Finish the rice.

Shopping List:

To buy: 3/4 pound shelled shrimp, 1 lime, 1 can lite coconut milk, 1 package microwave white rice, 1 package frozen peas and 1 bunch scallions.

Staples: canola oil, salt and black peppercorns.

SAUTEED SHRIMP

Recipe by Linda Gassenheimer

1 tablespoon canola oil

3/4 pound shelled large shrimp

Salt and freshly ground black pepper

2 lime wedges

Heat oil in a small nonstick skillet over medium-high heat. Add the shrimp and saute 3 to 4 minutes, turning once during that time, or until shrimp are pink. Add salt and pepper to taste. Serve with the rice and lime wedges on the side.

Yield 2 servings.

Per serving: 205 calories (33 percent from fat), 8 g fat (0.7 g saturated, 4.4 g monounsaturated), 276 mg cholesterol, 34.2 g protein, 0.4 g carbohydrates, no fiber, 204 mg sodium.

COCONUT RICE

Recipe by Linda Gassenheimer

1 package microwave white rice

1/2 cup canned, lite coconut milk

1 cup frozen peas, defrosted

2 scallions, chopped, (about 1/2 cup)

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2-cups rice into a bowl and reserve remaining rice for another time. Add coconut milk, peas, scallions and salt and pepper to taste. Toss well.

Yield 2 servings.

Per serving: 241 calories (15percent from fat), 4 g fat (3.2 g saturated, 0.1 g monounsaturated), no cholesterol, 6.3 g protein, 44.8 g carbohydrates, 3.2 g fiber, 19 mg sodium.

(Linda Gassenheimer is the author, most recently, of "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals" and "Fast and Flavorful: Great Diabetes Meals from Market to Table" and "The Flavors of the Florida Keys." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.)

(c)2017 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

 

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