Shrimp makes quick meal for busy holidays


By Linda Gassenheimer

Tribune News Service (TNS)

No time for food shopping during this busy season? Keep frozen shrimp, a bottle of tomato salsa, rice and frozen broccoli on hand for a no-fuss dinner. I prefer mild salsa in this recipe. If you like more fire, use a medium or hot salsa. For this dinner, toss the shrimp with the salsa and cook the broccoli and linguine together. I like to keep pine nuts on hand to add extra zip to recipes. Store them in the refrigerator or freezer.

Most of the shrimp we buy is frozen and then defrosted for sale. Ask for shrimp that is still frozen in the seafood department, or go to the freezer case for the shrimp. I always keep some on hand for quick dinners.

If you have parsley or cilantro in the fridge, sprinkle it on top for an added flavor and color.

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: olive oil spray, 3/4 pound shelled shrimp, 1 jar tomato salsa, 1 small package pine nuts, 1 box 10-minute brown rice and 1 small package frozen broccoli.

Staples: olive oil, salt and black peppercorns.

SALSA SHRIMP

Olive oil spray

3/4 pound shelled shrimp

1 cup tomato salsa

3 tablespoons pine nuts

Salt and freshly ground black pepper

Heat a nonstick skillet over medium-high heat. Spray with olive oil spray. Add the shrimp and salsa. Cook 2 to 3 minutes or until the shrimp turn pink. Sprinkle pine nuts on top.

Yield 2 servings.

Per serving: 282 calories (35 percent from fat), 10.8 g fat (1.3 g saturated, 4.9 g monounsaturated), 276 mg cholesterol, 37.2 g protein, 11.9 g carbohydrates, 2.8 g fiber, 767 mg sodium.

BROCCOLI RICE

1/2 pound frozen broccoli

1 package microwaveable brown rice to make 11/2-cups cooked rice

2 teaspoons olive oil

Salt and freshly ground black pepper

Place broccoli in a large microwaveable bowl and microwave on high 3 minutes or until defrosted and heated through. Remove from microwave and add brown rice container. Microwave rice according to package instructions. Measure 11/2 cups and set aside the remaining rice for another dinner. Add to the broccoli. Add olive oil, salt and pepper to taste. Toss well.

Yield 2 servings

Per serving: 258 calories (22 percent from fat), 6.4 g fat (1.1 g saturated, 2.8 g monounsaturated), no cholesterol, 7.5 g protein, 44.7 g carbohydrates, 2.4 g fiber, 36 mg sodium.

Linda Gassenheimer is the author, most recently, of “Delicious One-Pot Dishes,” featuring 60 recipes designed to be stewed, braised, slow-cooked or steamed, each in a single pot. Additional titles by Gassenheimer include “Quick and Easy Chicken,” “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.”

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