This dish resembles scampi shrimp but is vegetarian with a mixture of potatoes, peppers, onions and zucchini. The potatoes are partially cooked within the microwave before frying, making for a meal that will probably be on the table in half-hour.
Preparation time: half-hour
Culinary suggestions
Serving Suggestions: Serve with 8 ounces glass of fat-free (skimmed) milk, one slice of whole wheat bread and 1/2 peach, sliced.
Ingredients
- 3 medium yellow potatoes
- 2 tablespoons of olive oil
- 2 garlic cloves (chopped)
- 1 small onion (chopped)
- 1 medium red bell pepper (coarsely chopped)
- 1/2 cup white grape juice
- 1/2 cup of water
- 1 teaspoon of vinegar
- 12 ounces frozen jumbo shrimp (peeled and de-veined, no added sodium)
- 1 medium fresh zucchini (cut into small pieces)
- 1 teaspoon Italian seasoning (sodium free)
- 1/4 teaspoon ground black pepper
- 1 lemon (divided)
- 1/4 cup Parmesan cheese
Directions
- Prick the skin of every potato with a fork; Microwave potatoes on high speed for two minutes. Turn the potatoes over and put within the microwave for an additional 2 minutes. Remove from the microwave and cool barely.
- While the potatoes are cooling, heat the olive oil in a big saucepan. Add garlic, onion and paprika and fry for about 3-4 minutes.
- Diced potatoes. Add juice, water and vinegar to the saucepan; bring to a boil. Add shrimp, zucchini, potatoes and spices. Bring to the boil again and simmer for 5-8 minutes until the prawns, potatoes and zucchini are done. The flesh of the shrimp needs to be opaque in color.
- Half a lemon; Squeeze the juice of half a lemon right into a saucepan.
- Serve the Parmesan cheese and lemon wedges cut from the remaining lemon half.
Recipe courtesy of What’s Cooking? USDA mixing bowl.
Nutrition Facts
4 servings
Amount per serving
Calories
330
%DV* | |
Total fat content 10g | |
Saturated fat 2 gr | |
Trance Fat | |
cholesterol 120 mg | |
Sodium 240 mg | |
Total carbohydrates 38g | |
Dietary fiber 6g | |
Sugars 10g | |
Added sugars 0g | |
Protein 24h | |
Vitamin D 0mcg | |
Calcium 150mg | |
Iron 4 mg | |
Potassium 1053 mg |
*Every day percentages are included where available. They’re based on 2 thousand
calorie weight loss program. Your day by day value could also be higher or lower depending in your caloric needs.