Nothing is fresher than tender spring vegetables. Treat them simply and with bright flavors as in this sauté of leeks, carrots, peas and shrimp. Use 12 ounces of fresh peas in their pods to get about 1 cup fresh peas. Serve over couscous or rice.
TIP *If using frozen peas, add with shrimp.
PER SERVING: 210 calories, 8 g total fat (1.5 g saturated fat), 20.5 g protein, 14 g carbohydrate, 160 mg cholesterol, 550 mg sodium, 4 g fiber
- SAUCE
- fresh orange juice
- grated orange peel
- chopped fresh thyme
- Dijon mustard
- salt
- white pepper
- SHRIMP AND VEGETABLES
- vegetable oil
- fresh or frozen peas
CALORIES 465(14% from fat); FAT 7.1g (sat 1g,mono 2.7g,poly 2.4g); PROTEIN 40.5g; CHOLESTEROL 259mg; CALCIUM 149mg; SODIUM 831mg; FIBER 2.1g; IRON 6.8mg; CARBOHYDRATE 57.3g
- cornstarch
- low-sodium soy sauce
- sherry
- brown sugar
- freshly ground black pepper
- salt
- canola oil
- grated peeled fresh ginger
- sliced shiitake mushrooms
- chopped green onions
- peeled and deveined large shrimp
- hot cooked rice
not tried.
- large egg
- medium sea scallops 1/2 lb
- salt
- cayenne
- boiling hot water
- flaked coconut
- Serve with lime wedges.
Nutrition info, per serving:
Calories: 388 kcal
Carbohydrates: 5 g
Dietary Fiber: 0 g
Sugars: 4 g
Fat: 21 g
Protein: 40 g
- fresh orange juice
- fresh lemon juice
Adobo is the spicy tomato sauce that comes in a can with chipotle chiles. Canned chipotles, usually labled “chipotles in adobo,” are available at many supermarkets, some specialty foods stores, and Latin American markets.
- adobo sauce from canned chipotles in adobo
- soy sauce
- maple syrup
- salmon fillets
Per serving:
178 calories
6 g fat (1 g sat, 3 g mono)
172 mg cholesterol
6 g carbohydrate
25 g protein
2 g fiber
520 mg sodium
Vitamin C (120% daily value)
Selenium (65% dv)
Vitamin A (50% dv)
Iron (20% dv)
- broccoli florets
- reduced-sodium chicken broth
- lemon juice
- chopped fresh basil or parsley
- lemon wedges
Adobo is the spicy tomato sauce that comes in a can with chipotle chiles. Canned chipotles, usually labled “chipotles in adobo,” are available at many supermarkets, some specialty foods stores, and Latin American markets.
- salmon fillets
- adobo sauce from canned chipotles in adobo
- Atlantic Salmon Fillets
- reduced-sodium soy sauce
- chopped fresh coriander
- dried hot red chiles such as cayennes or chiles de árbol
- vegetable oil
- brown or black mustard seeds
- black peppercorns
- ground cumin
- ground coriander seeds
- turmeric
- packed fresh cilantro sprigs
- Laxmi's fresh coconut milk or canned unsweetened coconut milk
- Accompaniment: cooked white or brown basmati rice
- Garnish: sliced scallion greens
- 1-inch piece fresh ginger root
- large garlic cloves
- medium onion
- jumbo lump crab meat
CALORIES 252 (37% from fat); FAT 10.3g (sat 2.3, mono 4.4, poly 2.5); PROTEIN 27.7g; CARB 11g; FIBER .1g; CHOL 65mg; IRON .9mg; SODIUM 470mg; CALC 33mg
- dark brown sugar
- low-sodium soy sauce
- Chinese-style hot mustard
- rice vinegar
- Cooking spray
- salt
- freshly ground black pepper