BC-QUICKFIX:MCT — food (500 words)
Quick Fix: Sweet-and-sour shrimp
(PHOTO)
By Linda Gassenheimer
McClatchy-Tribune News Service
(MCT)
Tangy sweet and sour shrimp over rice is an easy dish. It’s based on prepared ingredients that can be assembled in minutes at home. Best of all there’s no chopping and peeling which means no fuss or mess.
Here are a few ingredients that are worth keeping on hand for a quick meal: frozen peeled, deveined shrimp, sweet-sour sauce, frozen chopped onion and bell pepper.
Use the 10-minute rice recipe given or buy quick-cooking rice and follow the package directions.
—Wine suggestion: This shrimp dish would be nicely matched by a tangy, sweet-and-sour gewurztraminer.
Helpful Hints:
—Your wok or skillet should be very hot so the shrimp will be crisp, not steamed. I add the ingredients in three stages to make sure the pan stays hot while stir-frying.
Countdown:
Make rice and set aside.
Make shrimp.
This meal contains 759 calories per serving with 13 percent of calories from fat.
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SWEET AND SOUR SHRIMP
1 teaspoon canola oil
1 cup frozen diced onion
1 cup frozen diced green bell pepper
? pound peeled shrimp
1 cup low-salt, bottled sweet and sour sauce
1 cup fresh pineapple cubes
Salt and freshly ground black pepper
Heat a wok or nonstick skillet over high heat and add oil. When the oil begins smoking, add onion and green pepper. Stir fry 2 minutes or until golden, not brown. Remove vegetables to bowl. Add shrimp to wok, stir-fry 1 min. Remove to bowl with vegetables. Add sauce and pineapple to wok and immediately return vegetables and shrimp. Toss 30 seconds. Add salt and pepper to taste. Serve over rice and peas. Makes 2 servings.
Per serving: 495 calories (10 percent from fat), 5.8 g fat (0.8 g saturated, 1.9 g monounsaturated), 258 mg cholesterol, 36.7 g protein, 75.6 g carbohydrates, 3.7 g fiber, 778 mg sodium.
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QUICK RICE AND PEAS
? cup long-grain white rice
1 cup frozen peas
2 teaspoons canola oil
Salt and freshly ground black pepper
Bring a large pot with 2 to 3 quarts of water to a boil. Add rice and boil, uncovered, about 8 minutes. Add peas and continue to boil 2 minutes. Test a grain, rice should be cooked through, but not soft. Drain and place in a bowl. Mix in oil and salt and pepper to taste. Makes 2 servings.
Per serving: 264 calories (17 percent from fat), 5.1 g fat (0.5 g saturated, 3.0 g monounsaturated), no cholesterol, 7.1 g protein, 46.9 g carbohydrates, 3.6 g fiber, 83 mg sodium.
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SHOPPING LIST
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy:1 bag frozen chopped or diced onion, 1 bag frozen chopped or diced green bell pepper, 1 small bag peas, ? pound peeled shrimp, 1 bottle low-salt sweet and sour sauce and one container fresh pineapple cubes.
Staples: Canola oil, long-grain white rice, salt and black peppercorns.
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Linda Gassenheimer is the author of more than 20 cookbooks including her newest, “Fast and Flavorful-Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Visit Linda on her web page at www.DinnerInMinutes.com or email her at [email protected]. Twitter @LGassenheimer
Distributed by MCT Information Services
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PHOTO (from MCT Photo Service, 202-383-6099): QUICKFIX
