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Rockin Shrimp with Rice Vegetable Medly

Rockin Shrimp with Rice Vegetable Medly

By April 5, 2016Uncategorized
                                                                                            TM

Rockin Shrimp with Rice Vegetable Medley

Try TOVA’s Healthy Flavorful Dish.  Adding fresh vegetables to any dish provides added vitamins and minerals necessary to maintain a balanced diet. 
Did you know?  Garlic helps to boost the immune system. Makes 4 servings.
Recipe by:  TOVA Community Health                                         Cook & Prep Time:  30 minutes

I created this dish for people who don't like to eat vegetables. The challenge was making sure the dish was flavorful but healthy.  Lightly season to taste is key but adding a little lemon juice with fresh herbs like cilantro packed in a lot of flavor. 

Ingredients:                                                                            

1   can of Diced Tomatoes
1 tablespoon of olive oil                                                       
¼  cup of  corn
1   cup of broccoli
¼  cup diced onion
3   cloves of garlic diced
1   pound of large shrimp
½  pound of scallops
¼  cup of white wine preferably
½  teaspoon of tomato paste
¼  teaspoon of fresh lemon juice
¼  cup of cilantro chopped finely

Dr. Nina’s Healthy Tidbits, If you are on a tight budget, buy your fruits, meats & vegetables at your local Farmers Market.

Serve with a ½ cup Rice.  Eat smaller portions of rice to cut down on starch and carbs.  Did you know?  Brown rice has less carbs and more fiber than white rice.  Blanching keeps vegetables crisp and nutrient dense. 

Directions:

     Heat pan to Medium High heat.  Lightly cover the pan with olive oil.  Sauté onions for 3-5 minutes then add garlic 3 minutes.  Add a tomato paste, a pinch of salt, pepper, and hot pepper flakes.  Add shrimp for 5 minutes then scallops for 3 minutes.  Deglaze pan with white wine 5 minutes.  Blanch fresh vegetables in boiling water for 1 minute then shock in ice water bath and drain.  Then add can of Diced tomatoes and lemon juice.  Add just a pinch seasoning salt to taste. Cover & cook over medium heat for 5 minutes.  Turn off Heat & add fresh cilantro.  Serve over rice. Dinner is served in less than 30 minutes.   Per Serving:  about 350 calories, 5 grams of fat and 35 carbs.

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