Pour and cook - shrimp recipes

Sunset, May, 1999 by Christine Weber Hale

Sweet, tender shrimp are naturally lean, which makes them ideal for low-fat cooking. They also can be exceptionally convenient if you buy them by the bag - shelled, deveined, and individually frozen so each shrimp is separate. Just pour the shrimp from the container right into flavorful sauces to make quick, elegant main dishes. Seal remaining shrimp in the bag and return to the freezer. Shrimp come in many sizes; those that are 38 to 50 per pound work best in these one-pan entrees. More shrimp per pound means they are smaller and will cook a little faster.

Shrimp with Dried Tomatoes and Linguine

PREP AND COOK TIME: About 25 minutes

MAKES: 4 servings

2 teaspoons olive oil 1 clove garlic, minced 2 tablespoons lemon juice 1/3 cup dry white wine 2 cups fat-skimmed chicken broth 1/2 cup (3/4 oz.) dried tomato slices 9 ounces fresh linguine 1 pound (38 to 50 per lb.) frozen uncooked shelled, deveined shrimp 3 green onions, ends trimmed, thinly sliced

1. In a 5- to 6-quart pan over medium-high heat, stir olive oil and garlic until garlic is limp but not browned, 2 to 3 minutes. Add lemon juice, wine, broth, and tomatoes.

2. Turn heat to high and stir often until sauce boils, about 2 minutes. Add pasta, return to a boil, then add shrimp. Stir often until pasta is tender to bite and shrimp are opaque but moist-looking in center of thickest part (cut to test), 5 to 8 minutes. Ladle into wide bowls and sprinkle with onions.

Per serving: 377 cal., 14% (51 cal.) from fat; 36 g protein; 5.7 g fat (0.9 g sat.); 41 g carbo (2.7 g fiber); 232 mg sodium; 219 mg chol.

Shrimp Provencal

PREP AND COOK TIME: About 25 minutes

NOTES: Serve toasted slices of crusty bread to dunk into sauce.

MAKES: 4 servings

1/2 teaspoon shredded lemon peel 1 teaspoon shredded orange peel 1/2 cup orange juice 1/2 teaspoon hot chili flakes 1 jar (25 oz.) marinara sauce 1 pound (38 to 50 per lb.) frozen uncooked shelled, deveined shrimp 2 tablespoons chopped fresh basil leaves

1. In a 12-inch frying pan or 5- to 6-quart pan over high heat, combine lemon peel, orange peel, orange juice, chili flakes, and marinara sauce. Stir often until boiling.

2. Add shrimp and stir often until shrimp are opaque but moist-looking in the center of the thickest part (cut to test), 5 to 8 minutes. Add basil and ladle into wide bowls.

Per serving: 257 cal., 28% (72 cal.) from fat; 26 g protein; 8 g fat (1.2 g sat.); 23 g carbo (3 g fiber); 1,283 mg sodium; 173 mg chol.

Shrimp with Black Bean Sauce

PREP AND COOK TIME: About 25 minutes

MAKES: 4 servings

2 teaspoons olive oil 1 clove garlic, minced 2 tablespoons prepared Asian black bean sauce 2 tablespoons lemon juice 1/3 cup dry white wine 2 cups fat-skimmed chicken broth 9 ounces fresh linguine 1 pound (38 to 50 per lb.) frozen uncooked shelled, deveined shrimp 1/3 cup fresh cilantro leaves

1. In a 5- to 6-quart pan over medium-high heat, stir olive oil and garlic until garlic is limp but not browned, 2 to 3 minutes. Add black bean sauce, lemon juice, wine, and broth.

2. Turn heat to high and stir often until sauce boils, about 2 minutes. Add pasta, return to a boil, then add shrimp. Stir often until pasta is tender to bite and shrimp are opaque but moist-looking in center of thickest part (cut to test), 5 to 8 minutes. Ladle into wide bowls and sprinkle with cilantro.

Per serving: 370 cal., 15% (56 cal.) from fat; 35 g protein; 6.2 g fat (0.9 g sat.); 38 g carbo (1.8 g fiber); 860 mg sodium; 219 mg chol.

Lemon-Basil Shrimp with Rice

PREP AND COOK TIME: About 25 minutes

NOTES: Start rice, then cook shrimp.

MAKES: 4 servings

1/2 teaspoon hot chili flakes 1 1/2 teaspoons shredded lemon peel 2 tablespoons lemon juice 3 cups fat-skimmed chicken broth 1 pound (38 to 50 per lb.) frozen uncooked shelled, deveined shrimp 3 tablespoons cornstarch mixed with 3 tablespoons water 2 tablespoons chopped fresh bash leaves 3 cups hot, cooked white rice

1. In a 12-inch frying pan or 5- to 6-quart pan over high heat, combine chili flakes, lemon peel, lemon juice, and broth.

2. When broth mixture boils, add shrimp and stir often until shrimp are opaque but moist-looking in the center of the thickest part (cut to test), 5 to 8 minutes. Stir cornstarch mixture into pan; stir until boiling again. Add basil.

3. Mound rice equally into wide bowls. Ladle shrimp mixture around rice.

Per serving: 326 cal., 6.4% (21 cal.) from fat; 32 g protein; 2.3 g fat (0.5 g sat.); 41 g carbo (0.6 g fiber): 228 mg sodium: 173 mg chol.