By Linda Gassenheimer
From Tribune News Service
Saganaki, a classic Greek dish. Sauteed shrimp with onions, celery, tomatoes, and then topped with feta cheese. The fresh herbs give it a pleasant touch. To make this a one-pot meal, I added rice.
This dish gets its name because of the two-handled, shallow pan in which it’s cooked, called a Saganaki.
Any type of fresh herb can be used. You can use any type of fresh herb, including rosemary. Before serving, take the entire sprig out and discard it.
Mended garlic can be found in the produce section.
• Slice the vegetables using a food processor.
• Start with rice and vegetables.
• Add shrimp and herbs.
To purchase: 3 lb peeled shrimp 1 package reduced fat feta cheese 1 package quick-cooking brown Rice, 1 onion, 1 plum tomato, 4 basil leaves, 1 bunch mint, and 1 bunch of sage.
Staples Olive oil, minced garlic salt, and black peppercorns.
Recipe by Linda Gassenheimer
1 Tablespoon olive oil
1 Cup sliced red onions
1 cup sliced celery
4 plum tomatoes cut in 2-inch pieces, (about 2 cups
1 teaspoon minced garlic
Half cup quick-cooking brown Rice
2 cups of water
2 cups fresh basil leaves
2 cups fresh mint leaves
2 fresh sprigs of sage
3/4 pound peeled shrimp
1 ounce of crumbled, reduced-fat, and low-sodium Feta cheese.
Salt and fresh ground black pepper
Over medium heat, heat oil in a nonstick pan. Stir in onion, garlic, tomatoes, and rice. Sauté for 2-3 minutes. Add water, bring to a simmer, cover and cook 15 minutes. You should allow the liquid to evaporate and then cook the rice. Add a bit of water if vegetables start to brown. Mix in the shrimp, basil, mint and sage. Stirring occasionally, cook for 2-3 minutes, or until shrimp turns pink. The sage leaves can be removed. Add feta cheese to the dish. Season with salt and pepper. The heat will cause the cheese to melt. Place on 2 dinner plates.
Yield 2 servings.
Per serving: 423 calories, 103 calories from fat, 11.5 g fat, 2.7 g saturated fat, 5.6 g monounsaturated fat, 280 mg cholesterol, 45.7 g protein, 40.5 g carbohydrates, 12.6 g dietary fiber, 8.2 g sugars, 481 mg sodium, 1626 mg potassium, 588 mg phosphorus.
Exchanges – 1 1/2 starch and 4 vegetables, as well as 4 lean proteins, 5 1/2 protein, and 1/2 fat.
From “Delicious One Pot Meals”, by Linda Gassenheimer. Published by the American Diabetes Association. The American Diabetes Association has granted permission for this reproduction. Gassenheimer is the author of “Simply Smoothies”: Fast, Diabetes-Friendly Snacks and Complete Meals. It was published by The American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.
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