Monday, May 2, 2011


Shrimp Veracruzana - 11g Carbs, 2g Fiber, 0g Added Sugar

Eating Well - May/June 2008

Veracruzana is a dish full of onions, jalapeños and tomatoes from the
Mexican state of Veracruz. Here we pair the zesty sauce with shrimp,
but it can be served with any type of fish or chicken. The heat of
fresh jalapenos varies depending on growing conditions. Be sure to
taste yours as you're adding them to the dish and adjust the amount
according to your taste. For pepper flavor without the heat, use a
thinly sliced green bell pepper in place of the jalapenos.

Serve with: Rice or potatoes and an avocado salad.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight | Gluten free

Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
Serving Size: about 1 cup each

2 tsp canola oil
1 bay leaf
1 medium onion, halved and thinly sliced
2 jalapeno peppers, seeded and very thinly sliced, or to taste
4 cloves garlic, minced
1 lb peeled and deveined raw shrimp, (16-20 per lb; see Shopping Tip)
3 medium tomatoes, diced
1/4 cup thinly sliced pitted green olives
1 lime, cut into 4 wedges

1. Heat oil in a large nonstick skillet over medium heat. Add bay
leaf and cook for 1 minute. Add onion, jalapenos and garlic and
cook, stirring, until softened, about 3 minutes. Stir in shrimp,
cover and cook until pink and just cooked through, 3 to 4 minutes.
Stir in tomatoes and olives. Bring to a simmer, reduce heat to
medium-low, replace cover and cook until the tomatoes are almost
broken down, 2 to 3 minutes more. Remove the bay leaf. Serve with
lime wedges.

* Shopping Tip:
Shrimp is usually sold by the number needed to make one pound.
For example, "21-25 count" means there will be 21 to 25 shrimp
in a pound. Size names, such as "large" or "extra large," are
not standardized, so to be sure you're getting the size you want,
order by the count (or number) per pound. Both wild-caught and
farm-raised shrimp can damage the surrounding ecosystems when
not managed properly. Fortunately, it is possible to buy shrimp
that have been raised or caught with sound environmental practices.
Look for fresh or frozen shrimp certified by an independent
agency, such as Wild American Shrimp or Marine Stewardship
Council. If you can't find certified shrimp, choose wild-caught
shrimp from North America—it's more likely to be sustainably caught.

Servings: 4
Serving Size: about 1 cup each
Nutrition per Serving:
192 Calories, 6g Fat, 1g Sat, 3g Mono, 172mg Cholesterol, 24g Protein,
11g Carbs, 2g Fiber, 0g Added Sugars, 324mg Sodium, 516mg Potassium

Nutrition Bonus: Selenium (61% daily value), Vitamin C (40% dv),
Iron & Vitamin A (20% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 3 lean meat, 1 fat

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