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Bahamian Minced Shrimp

Ingredients

3/4 pound medium shrimp, peeled and deveined

2 teaspoons canola oil

1/2 medium onion, sliced (1 cup)

1/2 cup tomato paste

1 cup water

1 tablespoon fresh thyme or 2 teaspoons dried

1/2 teaspoon crushed red pepper

1 teaspoon sugar

Salt and freshly ground black pepper

Instructions

Cut shrimp into 1/2-inch pieces. Heat oil in a nonstick skillet and saute onions over medium heat for 5 minutes without browning. Mix tomato paste with water and add to skillet. Add shrimp, thyme and red pepper. Simmer 5 minutes. Sprinkle in sugar and add salt and pepper to taste. Mix well. Serve over Rice and Peas. Makes 2 servings.

Per serving: 308 calories (23 percent from fat), 7.9 g fat (1.0 g saturated, 3.3 g monounsaturated), 258 mg cholesterol, 38.1 g protein, 22.4 g carbohydrates, 2.0 g fiber, 320 mg sodium.

Rice and Peas

Ingredients

1 teaspoon canola oil

1/2 cup long-grain white rice

1 1/4 cups fat-free, low salt chicken broth

1 cup frozen green peas

1 tablespoon shredded, reduced-fat sharp Cheddar cheese

Salt and freshly ground black pepper Instructions

Heat oil in a nonstick skillet over medium-high heat. Add rice. Saute one minute. Add chicken broth and bring to a boil. Reduce heat to low, cover and simmer 15 minutes. Add peas and cook 1 minute to warm peas through. Toss in cheese and add salt and pepper to taste. Place on individual plates and serve Minced Shrimp on top. Makes 2 servings.

Per serving: 252 calories (12 percent from fat), 3.3 g fat (0.6 g saturated, 1.6 g monounsaturated), 2 mg cholesterol, 10.4 g protein, 45.2 g carbohydrates, 6.1 g fiber,418 mg sodium.

From: McClatchy-Tribune News Service