Healthy Recipes

Shrimp Masala
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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)


Directions
  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.

Exchanges
5 very lean meats; 2 vegetables; 1.5 fats; 0.5 milk

Side Suggestions: Basmati Rice


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
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