Time-saving Tip:
Begin boiling water for the rice before starting the recipe.
Nutrition Facts| Serving Size | ½ of recipe | | Calories | 344 | | Total Fat | 11 g | | Saturated Fat | 2 g | | Sodium | 630 mg | | Total Carbohydrate | 21 g | | Dietary Fiber | 3 g | | Protein | 40 g |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Canola oil | 1 + 2 teaspoons | | Garlic clove, smashed | 1 | | Yellow onion, coarsely chopped | ½ | |
Garam masala (an Indian spice)
(Or, mix together ¼ teaspoon each of ground cardamom, cumin, and coriander, along with a dash of cinnamon and a dash of black pepper.)
| ¾ teaspoon | | Tomato puree (or puree diced tomatoes in a blender or food processor) | 1 cup | | Plain low-fat yogurt | ½ cup | | Large shrimp, peeled and deveined | ¾ pound | | Salt | ¼ teaspoon | | Dash of cayenne pepper (optional) |
Directions - Heat 1 teaspoon oil in a large skillet over medium-high heat. Add garlic and onion, and sauté 3-4 minutes, until fragrant. Stir in garam masala and cook another minute. Remove from heat.
- Add onion mixture, tomato puree, and yogurt to a blender or food processor, and process until smooth. Set aside.
- Add 2 teaspoons of oil to skillet over medium-high heat. Add shrimp, season with salt, pepper, and cayenne pepper, and sauté 4 minutes. Stir in masala sauce, reduce heat, and simmer 3-5 minutes, until shrimp are cooked through. Serve over basmati rice.
Exchanges
5 very lean meats; 2 vegetables; 1.5 fats; 0.5 milk Side Suggestions: Basmati Rice |