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Yellow Potato and Red Pepper Shrimp Sauté Recipe

Make Half Your Plate Fruits & Veggies

 

Click to view larger image of Yellow Potato and Red Pepper Shrimp Sauté : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Potatoes can often be substituted for pasta to increase vegetables on the plate. This dish is reminiscent of shrimp scampi but is veggie-centric with its mix of potatoes, bell peppers, onions, and zucchini. The potatoes are partially cooked in the microwave before sautéing, for a meal that’s on the table in 30 minutes.
 
Recipe Cost for 4 People: $15.29 ($3.82/serving)*
 
Preparation Time: 30 minutes
 
  • 3 medium Colorado yellow potatoes
  • 2 T olive oil
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • 1 medium red bell pepper, coarsely chopped
  • ½ cup white grape juice
  • ½ cup water
  • 1 tsp vinegar
  • 12 oz frozen jumbo shrimp, peeled & deveined, no-sodium-added (may substitute with cubed chicken breast)
  • 1 medium fresh zucchini, cut in small chunks
  • 1 tsp Italian medley seasoning, low-sodium, such as Mrs. Dash
  • ¼ tsp ground black pepper
  • 1 lemon, divided
  • ¼ cup Parmesan cheese
Pierce the skin of each potato with a fork; microwave potatoes on high for 2 minutes. Turn potatoes over and microwave 2 more minutes. Remove from microwave and let cool slightly. While potatoes are cooling, heat olive oil in large saucepan. Add garlic, onions, and bell pepper, and cook about 3-4 minutes. Cube potatoes. Add juice, water, and vinegar to saucepan; bring to boil. Add shrimp, zucchini, potatoes, and seasoning. Return to boil, and simmer 5-8 minutes, until shrimp, potatoes, and zucchini are done. Half the lemon; squeeze juice from half the lemon into the saucepan. Serve with Parmesan cheese and lemon wedges cut from remaining lemon half.

 

Complete this Healthy Plate: Serve with an 8 oz glass of non-fat milk, rustic whole-grain bread, and ½ peach, sliced.

 
Serves: 4
 
Fruits & Veggies per Serving
2 Cups
Nutrition Info
Calories: 330
Total Fat: 10g
Saturated Fat: 2g
% of Calories from Fat: 27%
% Calories from Sat Fat: 5%
Protein: 24g
Carbohydrates: 38g
Cholesterol: 120mg
Dietary Fiber: 6g
Sodium: 240mg
 
MyPlate Contributions
Vegetables
Fruit
Grain
Protein
Dairy
1.75 cup
0.25 cup
0 oz
2.5 oz
0.25 cup
 
Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin B6, potassium, phosphorus. and copper, and a good source of vitamin E, thiamin, riboflavin, niacin, folate, vitamin B12, calcium, iron, magnesium, and zinc.
 

*Retail prices, Boulder, Colorado, and online, September 2012-September 2013.

 

ColoradoPotato.org

 
 
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