By Linda Gassenheimer
From Tribune News Service
Saganaki is a traditional Greek dish. Shrimp is sautéed with onion, celery and tomatoes and topped with feta cheese. Fresh herbs add a refreshing touch. I’ve added rice to make it a complete one-pot meal.
The dish takes its name from the shallow, two-handled pan it is cooked in, called a saganaki.
— You can use any type of fresh herbs. If using a strong one, such as rosemary, add the whole sprig and remove it before serving the dish.
— You can find minced garlic in the produce section of the market.
— Slice vegetables in a food processor.
— Start rice and vegetables.
— Add herbs and shrimp.
To buy: 3/4 pound peeled shrimp, 1 package reduced-fat feta cheese1 package quick-cooking brown rice, 1 red onion, 1 bunch celery, 4 plum tomatoes, 1 bunch basil, 1 bunch mint and 1 bunch sage.
Staples: olive oil, minced garlic, salt and black peppercorns.
Recipe by Linda Gassenheimer
1 tablespoon olive oil
1 cup sliced red onion
1 cup sliced celery
4 plum tomatoes, cut into 2-inch pieces (about 2 cups)
1 teaspoon minced garlic
1/2 cup quick-cooking brown rice
2 cups water
2 cups fresh basil leaves
2 cups fresh mint leaves
2 sprigs fresh sage
3/4 pound peeled shrimp
1 ounce crumbled reduced-fat, low-sodium feta cheese (scant 1/4 cup)
Salt and freshly ground black pepper
Heat oil in a nonstick skillet over medium-high heat. Add onion, celery, tomatoes garlic and rice. Saute 2 to 3 minutes. Add water, bring to a simmer, cover and cook 15 minutes. The liquid should be absorbed, and the rice cooked. If vegetables begin to burn, add a little water. Add the basil, mint, sage and shrimp. Cook, stirring, 2 to 3 minutes or until the shrimp just turns pink. Remove the sage sprig. Sprinkle with feta cheese and salt and pepper to taste. Cheese will melt from the heat of the dish. Serve on two dinner plates.
Yield 2 servings.
Per serving: 423 calories, 103 calories from fat, 11.5 g fat, 2.7 g saturated fat, 5.6 g monounsaturated fat, 280 mg cholesterol, 45.7 g protein, 40.5 g carbohydrates, 12.6 g dietary fiber, 8.2 g sugars, 481 mg sodium, 1626 mg potassium, 588 mg phosphorus.
Exchanges: 1 1/2 starch, 4 vegetable, 4 1/2 lean protein, 1/2 fat.
From “Delicious One-Pot Meals” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.
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Source : The Epoch Times