• Shrimp Masala

    Time-saving Tip: Begin boiling water for the rice before starting the recipe.

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 344
    Total Fat 11 g
    Saturated Fat 2 g
    Sodium 630 mg
    Total Carbohydrate 21 g
    Dietary Fiber 3 g
    Protein 40 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Canola oil 1 + 2 teaspoons
    Garlic clove, smashed 1
    Yellow onion, coarsely chopped ½
    Garam masala (an Indian spice) (Or, mix together ¼ teaspoon each of ground cardamom, cumin, and coriander, along with a dash of cinnamon and a dash of black pepper.) ¾ teaspoon
    Tomato puree (or puree diced tomatoes in a blender or food processor) 1 cup
    Plain low-fat yogurt ½ cup
    Large shrimp, peeled and deveined ¾ pound
    Salt ¼ teaspoon
    Dash of cayenne pepper (optional)
    1. Heat 1 teaspoon oil in a large skillet over medium-high heat. Add garlic and onion, and sauté 3-4 minutes, until fragrant. Stir in garam masala and cook another minute. Remove from heat.
    2. Add onion mixture, tomato puree, and yogurt to a blender or food processor, and process until smooth. Set aside.
    3. Add 2 teaspoons of oil to skillet over medium-high heat. Add shrimp, season with salt, pepper, and cayenne pepper, and sauté 4 minutes. Stir in masala sauce, reduce heat, and simmer 3-5 minutes, until shrimp are cooked through. Serve over basmati rice.

    Exchanges5 very lean meats; 2 vegetables; 1.5 fats; 0.5 milk

    Side Suggestions: Basmati Rice

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