Begin boiling water for the rice before starting the recipe.
|Serving Size||½ of recipe|
|Total Fat||11 g|
|Saturated Fat||2 g|
|Total Carbohydrate||21 g|
|Dietary Fiber||3 g|
|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.)
|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|
|Dash of cayenne pepper (optional)|
- 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.
- Add onion mixture, tomato puree, and yogurt to a blender or food processor, and process until smooth. Set aside.
- 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.
5 very lean meats; 2 vegetables; 1.5 fats; 0.5 milk
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