Shrimp dish is fast, easy, won’t make a mess

April 10, 2013 

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 ingredients 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.

HELPFUL HINTS

Wine suggestion: This shrimp dish would be nicely matched by a tangy, sweet-and-sour gewurztraminer.

Hot pan: 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.

Nutrition: 759 calories per serving; 13 percent from fat

To buy: 1 bag frozen chopped or diced onion, 1 bag frozen chopped or diced green bell pepper, 1 small bag peas, 3/4 pound peeled shrimp, 1 bottle low-salt sweet and sour sauce, one container fresh pineapple cubes

Staples: Canola oil, long-grain white rice, salt, black peppercorns

QUICK RICE AND PEAS

1/2 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. SWEET AND SOUR SHRIMP

1 teaspoon canola oil

1 cup frozen diced onion

1 cup frozen diced green bell pepper

3/4 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.

Linda Gassenheimer is the author of 14 cookbooks, including “The Flavors of the Florida Keys.”

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