Saturday, February 11, 2012

Quick & Easy: Shrimp Provençal

I was pleasantly surprised by the light, fresh taste of this dish, and of course, who can argue with dinner in under 15 minutes?

Serves - 4  / Serving Size - 4 oz
Preparation Time: 10 minutes
Cooking Time: 10 minutes

1 Tblspn canola oil
1 onion, diced
2 cloves garlic
3 Tblspn white wine
1 pound large peeled and deveined shrimp
2 Tblspn minced parsley
1/2 tsp dried oregano
1 14-1/2 oz can diced tomatoes
1 Tblspn balsamic vinegar
1/4 cup halved black olies
2 tsp drained capers
dash hot sauce
1/4 cup basil chiffonade (thinly sliced basil)

1.  Heat the oil in a large skillet over medium-high heat.  Add the onion and garlic and sauté for 2-3 minutes.  Add the wine and let simmer until reduced.  Add the shrimp and flip over after 2 minutes.

2.  Add the parsley, oregano, tomatoes, vinegar, olives, capers and hot sauce.  Bring to a simmer for 3 minutes or until shrimp are fully cooked.

3.  Serve with a sprinkle of basil chiffonade.

Exchanges/Choices:  2 vegetable  /  3 lean meat
Calories - 200                       Sodium - 435mg
   Calories from Fat - 55       Total Carbs - 10g  w/net carbs 8g  [not including the pasta]
Total Fat - 6.0g                         Dietary Fiber - 2g
   Saturated Fat - 0.7g               Sugar - 5g
   Trans Fat - 0.0g                  Protein - 26g
Cholesterol - 185mg

Source: The Diabetes Comfort Food Cookbook by Robyn Webb, MS


  • Ok, first and foremost skipped the black olives, capers and hot sauce.  Mind you these items I don't mind but boyfriend, not so much.
  • As for the capers - expensive.  Enough said.
  • Had the fresh parsley, but not the basil.  Dried basil leaves works just as well.
  • I always keep a bag of frozen cooked shrimp on hand.  It cuts down on prep and cook time.  For this recipe, I add the shrimp when you're ready to let everything simmer - it will still absorb the flavors, trust me.
  • For this recipe, I used Dreamfields penne [diabetic friendly pasta]

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