Quick curry summer dish fills with flavor, not fat

Tag : Powder Flavor
When summer weather is at its finest, it’s natural to want toavoid the kitchen. But easy summer eating doesn’t have torely on takeout (which usually comes at a high financial andnutritional price). For example, this recipe for Curried Shrimp and Summer VegetableCouscous combines seasonal fresh produce with virtually fat-freeprotein and a whole-wheat pasta for a supper entree that is asspecial a treat as any ethnic takeout food. Plus, the recipe cooks in one pan so cleanup is fast and easy. The dish gets its predominant flavor from curry powder, a blend ofmany spices usually including cardamom, cloves, coriander, cumin,chili peppers and turmeric. Since it comes in mild, medium and hotvarieties, it’s easy to customize. You can also easily changethe blend of vegetables. And if shrimp doesn’t suit, cooked chicken would make a goodsubstitute. For a vegetarian variation, replace the chicken brothwith vegetable broth and used diced extra-firm tofu instead of theshrimp. Serve with tall glasses of iced Ceylon tea with crushed fresh mintleaves. Curried Shrimp and Summer Vegetable Couscous Yield: Serves 4. Start to finish: 20 minutes. 1 tablespoon extra-virgin olive oil 1/2 cup chopped scallions 1/2 pound broccoli florets 1 small zucchini, diced 1 small red bell pepper, seeded and diced 21/2 teaspoons curry powder 1/4 teaspoon salt 1/4 teaspoon ground black pepper 141/2-ounce can reduced-sodium chicken broth 12 ounces uncooked peeled and deveined medium shrimp 10 ounces whole-wheat couscous In a large skillet with a lid, heat the oil over medium-high heat.Add scallions and cook, stirring, for 1 minute. Add the broccoli, zucchini and bell pepper. Cook, stirring often,until the vegetables begin to soften, about 5 minutes. Stir in the curry powder, salt and pepper. Add the chicken broth,and increase heat to high. Cover and bring to a boil. Stir in theshrimp, then add the couscous and stir to combine. Remove the skillet from the heat, replace the cover and let standfor 5 minutes. Fluff with a fork and serve. Approximate nutritional values per serving: 444 calories; 60calories from fat; 7 grams fat (1 gram saturated; 0 trans fats);129 milligrams cholesterol; 65 grams carbohydrate; 31 gramsprotein; 7 grams fiber; 338 milligrams sodium.