Fresh shrimp in a spicy tomato sauce is a classic New Orleans dish. Brown rice takes about 45 minutes to cook. There are several brands of quick-cooking brown rice available. Their cooking time ranges from 10 minutes to 30 minutes. I find the 30-minute rice has more flavor, but any quick-cooking rice will work for this dinner.
Shrimp Creole
1 tablespoon canola oil
1 cup sliced onion
1 cup sliced green bell pepper
2 medium cloves garlic, crushed
2 cups diced tomatoes
½ tablespoon tomato paste
2 tablespoons water
½ tablespoon Worcestershire sauce
1 teaspoon hot pepper sauce, or to taste
¾ pound medium shrimp, peeled and deveined
Heat oil in a medium skillet over medium-high heat. Add onion, green pepper and garlic and saute 3 minutes. Add tomatoes and saute another 5 minutes. Mix tomato paste with water and add to skillet along with Worcestershire and hot pepper sauce. Cook 1 minute.
Add shrimp and saute 2 to 3minutes. Serve shrimp and sauce over rice.
Makes 2 servings.
Nutrition information: Each serving contains approximately 277 calories, 9 g fat, 261 mg cholesterol, 385 mg sodium, 19 g carbohydrate, 11 g sugars, 4 g fiber and 31 g protein.
Dietary exchanges: 3 vegetable, 4 lean meat, 1 ½ fat
Quick Brown Rice
½ cup quick-cooking brown rice
2 teaspoons canola oil
Salt and ground black pepper
Fill a large saucepan three quarters full of water, bring to a boil and add the rice. Gently boil the rice according to package instructions. Test a few grains to see if they are cooked through, but still firm. Strain into a colander, leaving a little water on the rice. Add canola oil and salt and pepper to taste.
Makes 2 servings.
Nutrition information: Each serving contains approximately 210 calories, 6 g fat, no cholesterol, 3 mg sodium, 35 g carbohydrate, 2 g fiber and 5 g protein.
Dietary exchanges: 2 ½ starch, ½ fat Recipes from Mix’n’Match Meals in Minutes for People with Diabetes by Linda Gassenheimer, published by the American Diabetes Association
Food, Pages 33 on 03/12/2014