Dilled Shrimp with Beans and Carrots - 33g Carbs, 4g Fiber, 3g Sugar
From: www.diabeticlivingonline.com
Using regular brown rice instead of the pouched, cooked brown rice saves
about 18 cents per ounce. The regular rice takes longer to cook, but you
can cook large batches and refrigerate or freeze portions for use later.
This easy low-calorie main dish includes shrimp, vegetables, and brown
rice--making it a complete meal in a bowl.
Servings: 4
1 lb fresh or frozen large shrimp in shells
2/3 cup regular brown rice
1 Tbsp butter
3 medium carrots, cut into thin julienne strips
8 oz fresh green beans, trimmed and cut into 1-inch pieces
1 tsp instant chicken bouillon granules
1 tsp finely shredded lemon peel
1/2 tsp dried dillweed
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact
if desired. Set aside. In a medium saucepan, bring 1-1/3 cups water and
the rice to boiling. Reduce heat; simmer, covered, for 40 minutes or until
rice is tender and most of the liquid is absorbed.
2. Meanwhile, in a large skillet, melt butter over medium heat. Add carrots
and green beans; cook and stir for 4 to 5 minutes or until vegetables are
crisp-tender. In a small bowl, stir together 1/4 cup water and bouillon
granules until granules are dissolved. Add water mixture, shrimp, lemon
peel, and dillweed to bean mixture. Cook, uncovered, over medium heat for
3 to 4 minutes or until shrimp are opaque, stirring occasionally.
3. To serve, divide rice among 4 bowls. Divide shrimp and vegetable mixture
among bowls.
Variation - -
Easy version: Use cooked, peeled shrimp in place of the shrimp in
shells. Add with the water mixture, lemon peel, and dillweed and
just heat through. Use 1 8.8-ounce pouch cooked brown rice in
place of the regular brown rice and cook according to package
directions. Use 1-1/2 cups purchased julienned carrots in place
of the 3 medium carrots.
Servings: 4
Servings Size: 1/3 cup rice with 1 cup shrimp mixture
Nutrition per Serving:
268 Calories, 5g Total Fat, 137mg Cholesterol, 2g Saturated Fat,
1g Monosaturated Fat, 1g Polyunsaturated Fat, 21g Protein,
33g Carbs, 4g Dietary Fiber, 3g Total Sugar
Vitamin A(IU): 8066
Vitamin C(mg): 14
Niacin(mg): 5
Folate(µg): 40
Cobalamin (Vit. B12)(µg): 1
Sodium(mg): 381
Potassium(mg): 497
Calcium(DV %): 91
Iron(DV %): 3
Diabetic Exchanges: 1 Vegetables, 2 Starch, 2 Lean Meat, 1 Fat
