The Low-Fat Cook - Brief Article - Recipe

Sunset, Sept, 2001 by Christine Weber Hale

Shrimp: Put some swing into lean meals

* Given a choice, would you prefer dinner's main course to be quick, low in fat, easy, or exciting? Why choose? These shrimp dishes offer it all, especially if you use pour-from-the-bag individually frozen shrimp--just rinse with hot tap water to thaw almost at once. The first is sticky-glazed shrimp on rice cooked in reduced-fat coconut milk. The other two are one-pan performers; both the couscous and the pasta cook in distinctly seasoned broths along with the shrimp.

Thai Sticky Shrimp with Coconut Rice

PREP AND COOK TIME: About 25 minutes

MAKES: 4 servings

1 can (14 oz.) reduced-fat coconut milk

1 1/4 cups short-grain white rice such as pearl

2 ruby grapefruit (about 2 lb. total)

1/2 cup firmly packed brown sugar

1 tablespoon cornstarch

1/4 cup soy sauce

2 tablespoons rice vinegar

2 tablespoons minced fresh ginger

1 pound thawed frozen uncooked, shelled, deveined shrimp (38 to 50 per lb.), rinsed and drained

1/2 pound Belgian endive, leaves separated, rinsed, and drained

1/2 cup finely slivered fresh basil leaves

1. In a 3- to 4-quart pan over high heat, combine coconut milk, rice, and 3/4 cup water. Bring to a boil, reduce heat, cover, and simmer until rice is tender to bite, about 15 minutes.

2. Meanwhile, cut peel and membrane from grapefruit. Cut between fruit and membrane to release segments into a bowl.

3. In a 10- to 12-inch frying pan, mix sugar and cornstarch. Add soy sauce, vinegar, and ginger. Stir on high heat until boiling, about 1 minute. Add shrimp and stir often until opaque but still moist-looking in center of thickest part (cut to test), 3 to 4 minutes.

4. Mound rice equally on warm plates, spoon shrimp mixture equally onto rice, and garnish with grapefruit segments, endive leaves, and basil.

Per serving: 569 cal., 12% (68 cal.) from fat; 31 g protein; 7.5 g fat (3.6 g sat.); 96 g carbo (3 g fiber); 1,238 mg sodium; 173 mg chol.

Shrimp Couscous

PREP AND COOK TIME: About 25 minutes

NOTES: Garam masala can be found in the dried herbs and spices section at most supermarkets; if not available, use curry powder.

MAKES: 4 servings

3 cups fat-skimmed chicken broth

1/4 cup catsup

1 tablespoon minced fresh ginger

2 teaspoons mustard seeds

1 teaspoon chili powder

1/2 teaspoon garam masala

1/2 teaspoon dried dill weed

1 pound thawed frozen uncooked, shelled, deveined shrimp (38 to 50 per lb.), rinsed and drained

2 cups couscous

2 tablespoons finely slivered fresh mint leaves

Plain nonfat yogurt

Salt

Lime wedges

1. In a 3- to 4-quart pan, combine broth, catsup, ginger, mustard seeds, chili powder, garam masala, and dill weed. Bring to a boil over high heat; when boiling, add shrimp and cook until opaque but still moist-looking in center of thickest part (cut to test), 3 to 4 minutes.

2. At once, stir couscous into pan, cover, and remove from heat. Let stand 5 minutes. Stir mixture with a fork; there should be some liquid. Spoon shrimp couscous onto plates; sprinkle with mint and add yogurt, salt, and juice from lime wedges.

Per serving: 521 cal., 5.8% (30 cal.) from fat; 42 g protein; 3.3 g fat (0.5 g sat.); 78 g carbo (3.9 g fiber); 419 mg sodium; 173 mg chol.

Lemon and Shrimp Capellini

PREP AND COOK TIME: About 30 minutes

MAKES: 4 servings

1 lemon

2 teaspoons coriander seeds

1 teaspoon fennel seeds

1/2 teaspoon fresh-ground pepper

6 cups fat-skimmed chicken broth

1/2 cup dry white wine

3/4 pound dried capellini (angel hair) pasta

1 pound thawed frozen uncooked, shelled, deveined shrimp (38 to 50 per lb.), rinsed and drained

1/2 cup minced fresh chives or green onions

Lemon wedges

Salt

1. Rinse lemon; trim and discard thin slices from each end. Thinly slice lemon, saving the juice; discard seeds and finely chop fruit. Put fruit and juice in a 5- to 6-quart pan. Add coriander seeds, fennel seeds, pepper, broth, and wine. Bring to a boil over high heat. Add pasta, stir, then add shrimp; stir often until pasta is tender to bite and shrimp are opaque but still moist-looking in center of thickest part (cut to test), about 5 minutes.

2. Add chives. Using two forks, lift pasta mixture to mix, then transfer equally to wide bowls, adding any remaining broth. Garnish with lemon wedges to squeeze over portions; add salt to taste.

Per serving: 520 cal., 6.2% (32 cal.) from fat; 47 g protein; 3.6 g fat (0.6 g sat.); 69 g carbo (4.1 g fiber); 290 mg sodium; 173 mg chol.