This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Main Dishes
Cups of Fruits and Vegetables per Serving: ½
- 2 cups coarsely shredded or julienne carrots (may be purchased)
- 1 extra large onion, chopped to yield 2 cups; reserve 2 Tbsp.
- 1 ½ Tbsp. sugar
- 1 Tbsp. water
- 2 Tbsp. olive oil or cooking oil
- 2 large cloves garlic, peeled and chopped
- 1 lb. peeled medium shrimp (may be frozen)
- 2 to 3 tsp. mild curry powder (if spicer is desired, use hot curry powder)
- 2 Tbsp. flour
- 1 cup low-sodium chicken broth
- 1 Tbsp. nonfat yogurt
- 1 Tbsp. lime juice
- salt and pepper, optional*
- 1 Tbsp. chopped parsley
- 2 cups cooked rice tossed with ½ cup cooked peas and 2 Tbsp. chopped peanuts, optional *
Place shredded carrots, 2 tablespoons chopped onion (only) and sugar in a medium-sized skillet with 1 tablespoon water; heat on HIGH to boiling, covered. Cook for 1 to 2 minutes, until carrots are barely done. Remove immediately and cool. Reserve. Prepare optional rice suggestion and reserve if desired. Heat oil in large deep skillet on MEDIUM-HIGH heat. Add garlic and peeled shrimp and sauté until shrimp are opaque and tender. Remove shrimp from skillet and set aside. To remaining oil in pan, add curry powder and remaining chopped onion. Sauté over MEDIUM heat until onions are transparent, coated with curry flavor and somewhat caramelized. Add flour and stir until flour disappears. Add chicken broth and stir continuously until onion curry sauce has thickened. Stir in yogurt, lime juice, and cooked shrimp. Season with salt and pepper if desired. To serve: Warm carrots briefly in pan. Place optional rice mixture in large circle on serving plate. Arrange warm carrots inside the ring, leaving a space directly in the center for the curried shrimp. Garnish with chopped parsley. Serve immediately.
Each serving provides: An excellent source of vitamin A, and a good source of vitamin C, calcium, magnesium and fiber.
Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
|Nutritional Information per Serving|
|Calories: 277||Carbohydrates: 22g|
|Total Fat: 10.1g||Cholesterol: 174mg|
|Saturated Fat: 1.5g||Dietary Fiber: 4g|
|% of Calories from Fat: 32%||Sodium: 574mg|