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Shrimp Kebabs
Succulent shrimp skewered with crunchy peppers go great on the grill.
PREPARATION TIME: 20 minutes plus marinating
COOKING TIME: 5 to 7 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
1 pound shrimp
1 green bell pepper, cut into 1-inch squares
1 red bell pepper, cut into 1-inch squares
2 teaspoons olive oil
8 skewers (if using wooden skewers, soak for 30 minutes in water before using)
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DIRECTIONS:
1. Marinate shrimp in the refrigerator for at least 1 hour (see Tips section below for marinade suggestions).
2. Heat grill or broiler. Place peppers in a microwaveproof bowl and microwave on High 1 minute, or until softened.
3. Thread shrimp and peppers onto skewers. Brush with olive oil.
4. Grill or oven-broil until shrimp is cooked through (turns opaque/pink in color), about 5 to 7 minutes. One serving equals 2 skewers.
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Nutrition Per Serving:
Per serving: Calories 170, fat 4.5 g, saturated fat 1 g, cholesterol 172 mg, sodium 779 mg, carbohydrate 7 g, fiber 1 g, protein 25 g.
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Tips:
About Marinades
A marinade is a seasoned liquid used to flavor, tenderize, and moisten food (typically meat, fish, or poultry). Marinades often contain ingredients such as oil, vinegar, lemon or fruit juice, yogurt, herbs, and spices. Marinating imparts great flavor without many calories. It may also fend off the cancer-promoting compounds that form on meat and other animal proteins grilled at high temperatures. Most grocers stock a wide selection of marinades, but as always, check the label to make sure the calorie and fat counts are low. Or make your own, using your favorite flavors.
To marinate: Place food in a bowl or resealable plastic storage bag. Pour in about 1/4 cup of your favorite marinade (teriyaki, lemon-pepper, or lime-ginger, for example) and mix well. Marinate in the refrigerator at least 1 hour, turning halfway through. To ensure food safety, discard the remaining marinade after removing food from the bag.
Instead of Shrimp ...
Although shrimp contains a lot of cholesterol, it has almost no saturated fat, the real culprit for heart disease risk. So if you're a shrimp lover, enjoy! Not a shrimp eater? Try these other tasty options for about the same number of calories and similar health profiles:
Firm-flesh fish, like monkfish or salmon, 4 ounces (palm of hand)
Skinless chicken breast, 4 ounces (palm of hand), cut into strips
Skinless chicken thigh meat, 3 ounces (palm of woman's hand), cut into chunks
Flank steak, 3 ounces (palm of woman's hand), cut into strips
Lamb, 3 ounces (palm of woman's hand), cut into chunks
Extra-firm tofu, 3 ounces (palm of woman's hand), cut into chunks
Instead of Peppers ...
Try these great vegetables (those marked * should be microwaved for a couple of minutes to soften before grilling):
Eggplant, cut into 1-inch cubes, sprinkled with salt, rinsed after 15 minutes, and sprayed with vegetable cooking spray
Button (white) mushrooms
Portobello mushrooms, 1/4-inch-thick slices
Cherry tomatoes
Pearl onions*
Red onion, cut into wedges*
Garlic cloves
Zucchini, 1/4-inch-thick slices
Carrots, cut into 1-inch pieces*
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