Shrimp Saganaki - 8g Carbs, 2g Fiber
From: EatingWell - September/October 2008
Shrimp top a delicious saute of fennel, scallions and feta in this version of saganaki. A saganaki is a shallow, two-handled skillet that is one of the most traditional cooking vessels in Greece. Saganaki is also the fried cheese, made in the pan, that is one of Greece's most famous appetizers.
Nutrition Profile - - Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free
Active Time: 30 min
Total Time: 30 minutes
Servings: 4
12 jumbo shrimp, (6-8 per lb), peeled and deveined, tails left on (see Ingredient Note)
2 Tbsp lemon juice, divided
1/4 tsp salt
1 Tbsp extra-virgin olive oil
1 medium bulb fennel, cored and finely chopped
5 scallions, thinly sliced
1 small chile pepper, such as jalapeno or serrano, seeded and minced
1/2 cup Chardonnay, preferably Greek
1/2 cup crumbled feta cheese, preferably Greek
Freshly ground pepper, to taste
Toss shrimp with 1 tablespoon lemon juice in a medium bowl and sprinkle with salt.
Heat oil in a large skillet (or "saganaki" pan) over medium heat. Add fennel, scallions and chile pepper and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Pour in wine. Cook, stirring, for 1 minute. Place the shrimp on top of the fennel mixture, cover and cook until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from the heat.
Transfer the shrimp to a plate. Add the remaining 1 tablespoon lemon juice, feta and pepper to the pan and stir until the cheese begins to melt, about 1 minute. Serve the shrimp atop the fennel mixture.
Ingredient note: Shrimp is usually sold by the number needed to make 1 pound. For example, "6-8 count" means there will be 6 to 8 shrimp in a pound. Shrimp that size are usually labeled "jumbo." Prawns will also work well in this recipe.
Servings: 4
Nutrition per Serving: 239 Calories, 9g Fat, 4g Sat, 227mg Cholesterol, 26g Protein, 8g Carbs, 2g Fiber, 631mg Sodium, 540mg Potassium
Nutrition Bonus: Vitamin C (30% daily value), Iron (25% dv), Calcium (20% dv), Potassium (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat
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