By Katie Bowles
Spicy Garlic Shrimp
Prep time: 5-35 minutes | Cooking time: 3-10 minutes
Nicole V. Brown (MS, RDN, LD, HFS), Nutrition Director at the National Center for Weight and Wellness, recommends this recipe as one of her “all-time favorites”. Brown adapted the recipe from Evelyn Tribole’s “More Healthy Homestyle Cooking”, subtracting the original recipe’s suggestion of cornstarch and suggesting the use of chicken or tofu for the seafood-intolerant.
Prep time is estimated at 35 minutes, but will vary depending on the protein (shrimp and tofu only need to be marinated for 5 minutes, while chicken requires 30 minutes of marination). Cooking time is also less for shrimp and tofu (3 minutes); chicken needs to be cooked for around 10 minutes.
Brown suggests using rice, whole wheat couscous or whole wheat angel hair pasta as a side for this piquant main dish. Clear out your nasal passages and warm up with this delicious dish.
Makes 4 servings.
-4 Garlic cloves, fresh
-3 Tablespoons white wine (additional broth can be substituted for wine)
-2 Tablespoons 99 percent fat-free chicken broth
-4 teaspoons extra virgin olive oil
-1/2 teaspoon salt
-1/4 teaspoon crushed red chili pepper flakes
-1 pound raw, peeled shrimp, chicken breast in strips or tofu
-1 fresh red bell pepper, sliced into thin strips
-In a medium bowl or Ziploc bag, combine the garlic, wine, broth, oil, salt and red pepper flakes.
-Add the shrimp, chicken or tofu and toss to coat. Set aside to marinate for five minutes (shrimp/tofu) or 30 minutes (chicken).
-Coat a large non-stick skillet with nonstick spray and warm over medium-high heat.
-If using shrimp or tofu, add the bell pepper and cook for one minute to soften slightly.
-Add the shrimp and all of the marinade.
-Cook for two minutes or until shrimp turn opaque, stirring occasionally.
-If using chicken, add the chicken and marinade first, then cook chicken till no longer pink (around 10 minutes). Then add bell pepper and cook one minute.
Nutritional Information per shrimp serving
-Protein: 23 grams
-Carbohydrates: 4 grams
-Fat: 7 grams
-Saturated fat: 1 gram
-Cholesterol: 173 milligrams
-Sodium: 200 milligrams
-Fiber: 0 grams