Wednesday, November 21, 2012

Clean Eating Shrimp and Veggie Saute (or Clean Eating Shrimp and Grits)

Makes 6 serving, about 3/4 cups each
This is tasty and quick to throw together. We have only ever eaten it served on top of Cheese Grits which takes it from being pretty good to being holy-cow-I-love-this-dinner good. You could definitely sub chicken for shrimp (Anthea, I know you will!) and it is still delicious. You could also change around the veggies depending on what you have available. 

  • 1 lb medium shrimp, peeled and deveined, tail off (or 1 lb chicken cut into bit sized pieces)
  • 1 tsp chili powder
  • sea salt and black pepper
  • 2 Tbsp olive oil, divided
  • 2 small zucchini, quartered lengthwise and cut into 1/2-inch pieces
  • 1/2 red onion, chopped
  • 1 1/2 tsp minced garlic (or 3 cloves finely chopped)
  • 14.5 oz can no-salt-added diced tomatoes, undrained (or 1 1/2 cups chopped tomatoes)
  • 4 or 5 leaves of fresh basil or 1/2 Tbsp dried
ONE: Season shrimp with chile powder, salt, and pepper. Heat 2 tsp oil in a large skillet over medium-high heat. When the oil is hot add half of the shrimp. Cook 2 minutes without stirring or until browned on the bottom. Flip them over and brown the other side, about 2 more minutes. Transfer to a plate and repeat with another 2 tsp oil and the rest of the shrimp. (It takes a little longer to cook them in two batches but not crowding the pan will give them space to brown instead of just steaming.)

TWO: Pour the remaining 2 tsp oil into the same skillet and return to medium-high heat. Add the zucchini and onion, 1/4 tsp salt, and a sprinkle of pepper, and cook until softened and lightly browned, about 8-10 minutes.

THREE: Add garlic and cook for one minute, stirring constantly.

FOUR: Add tomatoes and their juice and cook until mixture thickens slightly, about 5 minutes.

FIVE: Add shrimp with any juices that have accumulated on the plate and stir just until heated through. Remove from heat and stir in basil.

As I said above, I always serve this over hot Cheese Grits but you could certainly serve it over brown rice of whole wheat pasta as well. Freeze leftovers in 3/4 cup portions using the medium/large portions method to feed your freezer stash. I actually scoop leftovers of the grits into a container and then smush a serving of the shrimp and veggies into the top of it and freeze them both together.

Nutrition Info:
Per 3/4 cup serving made with shrimp - 139 Calories (51 Calories from Fat), 5.7g Total Fat, .7g Saturated Fat, 149mg Cholesterol, 314mg Sodium, 6g Total Carbs, 2g Dietary Fiber, 3g Sugars, 17.5g Protein, 10% DV Vit A, 22% DV Vit C, 4% DV Calcium, 16% DV Iron

Per 3/4 cup serving made with chicken - 211 Calories (94 Calories from Fat), 10g Total Fat, 2g Saturated Fat, 67mg Cholesterol, 208mg Sodium, 6g Total Carbs, 2g Dietary Fiber, 3g Sugars, 23g Protein, 11% DV Vit A, 22% DV Vit C, 3% DV Calcium, 8% DV Iron

Browning the shrimp
Cooking Zucchini and Onions
Cooking down the tomatoes

No comments:

Post a Comment