Indian Spiced Shrimp - 7g Carbs, 2g Fiber, 0g Added Sugar
From: Eating Well - Winter 2004, The Eating Well Healthy in a Hurry Cookbook
The magic in this dish happens in the spice grinder, where all the
layers of flavor are brought together before cooking even begins.
Serve with brown basmati rice.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight |
Active Time: 15 minutes (if using peeled shrimp)
Total Time: 45 minutes (including 30 minutes marinating time)
Servings: 4
Serving Size: 3/4 cup each
1 Tbsp yellow split peas
1 Tbsp coriander seeds
1 tsp cumin seeds
1/4 tsp black peppercorns
1 dried red chile, such as Thai, cayenne or chile de arbol
2 Tbsp finely chopped fresh cilantro
1 tsp tamarind concentrate, (see Ingredient Note) OR 2 Tbsp lime juice
1/2 tsp salt
1 lb raw shrimp, (16-20 per lb), peeled and deveined
1 Tbsp canola oil
1 tsp black or yellow mustard seeds
1/4 cup minced, shallots
1/2 cup water
Toast split peas, coriander, cumin, peppercorns and chile in a large
skillet over medium heat, shaking the pan occasionally, until the peas
turn reddish brown, the spices become fragrant and the chile blackens
slightly, 2 to 3 minutes. Transfer to a plate to cool for 3 to 5 minutes.
Grind in a spice grinder or mortar and pestle until the mixture is the
texture of finely ground black pepper.
Combine cilantro, tamarind concentrate (or lime juice), salt and the
spice blend in a medium bowl. Add shrimp and turn to coat. Cover and refrigerate for 30 minutes. (Do not marinate for more than 2 hours
or the acidity in the tamarind will affect the shrimp's texture.)
Heat oil in the pan over medium-high heat; add mustard seeds. When
the seeds begin to pop, cover the skillet. As soon as the popping
stops, add shallots and the shrimp in a single layer and cook until
the undersides of the shrimp turn salmon-pink, 1 to 2 minutes. Turn
the shrimp and cook until the other side is pink, 1 to 2 minutes.
Add water and continue cooking for 1 minute. Serve immediately.
TIPS & NOTES - -
Ingredient Note: Highly acidic, tart and complex-tasting tamarind
fruit is used extensively in southern Indian cooking. The pulp is
extracted and stored in paste form as tamarind concentrate. It is
widely available in Indian grocery stores and other ethnic
supermarkets. It will keep in a covered container in the
refrigerator for up to 1 year. Lime juice is an acceptable substitute.
Servings: 4
Serving Size: 3/4 cup each
Nutrition per Serving:
180 Calories, 6g Fat, 1g Sat, 3g Mono, 172mg Cholesterol, 24g Protein,
7g Carbs, 2g Fiber, 0g Added Sugars, 464mg Sodium, 284mg Potassium
Nutrition Bonus: Selenium (64% daily value), Iron (20% dv).
1/2 Carbohydrate Serving
Exchanges: 3 1/2 very lean protein, 1 fat
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