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Shrimp Provencal
In this dish, light licorice-flavored fennel contrasts beautifully with chopped tomatoes and garlic.
PREPARATION TIME: 10 minutes
COOKING TIME: 30 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
1 tablespoon olive oil
1 large onion, chopped
1 bulb of fennel, chopped
1 large garlic clove, crushed
1 can (14 ounces) chopped tomatoes
1/2 cup reduced-sodium vegetable broth
1 tablespoon fennel seeds
Finely grated zest and juice of 1 orange
Pinch saffron threads
1 cup long-grain rice
2 cups water
1 pound large shrimp, peeled and deveined
Salt and pepper
Garnish
Fresh basil leaves
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DIRECTIONS:
1. Heat the oil in a large nonstick skillet with a tight fitting lid. Add the onion, fennel, and garlic and cook over medium heat, stirring occasionally, until softened but not browned, about 5 minutes. Add the tomatoes with their juice, the broth, fennel seeds, and orange zest and juice, and season lightly with salt and pepper. Bring to a boil, stirring, then reduce the heat to low and half cover the pan. Simmer for 12 minutes.
2. Meanwhile, crumble the saffron threads into the 2 cups water. Bring to a boil. Add the rice and boil until tender, about 15 to 20 minutes.
3. Bring the tomato sauce back to a boil. Place the shrimp on top of the sauce, cover the pan tightly, and cook over a low heat until the shrimp are cooked through and opaque, about 3 to 4 minutes. Do not boil the mixture or the shrimp may toughen.
4. Drain the rice and divide among serving bowls. Top with shrimp and tomato sauce. Sprinkle with basil and serve immediately.
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Nutrition Per Serving:
Per serving: Calories 369, fat 6 g, saturated fat 1 g, cholesterol 176 mg, sodium 487, carbohydrate 54 g, fiber 6 g, protein 26 g
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Tips:
You can use 2 chopped small zucchini instead of the fennel. Chopped green beans and red, yellow, orange or green peppers also work well in the sauce.
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