Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
TIP Much frozen shrimp sold in the grocery store is washed in a sodium solution. Substantially reduce sodium intake by looking for shrimp that is not.
SHRIMP SAFFRON RISOTTO
5 to 6 cups reduced sodium, fat-free chicken broth
1 tablespoon olive oil
2 shallots, chopped
1/2 link (about 1 1/2 ounces) cured chorizo, very thinly sliced
1 1/2 cups Arborio rice
1/2 cup dry white wine
1/2 teaspoon saffron threads, lightly crushed
1 pound peeled and deveined medium shrimp
1 cup thawed frozen peas
1/4 teaspoon freshly ground black pepper
1/2 cup chopped fresh basil
1. Bring chicken broth to a boil in a saucepan; immediately reduce heat and keep warm on low.
2. Heat the oil in a large Dutch oven over medium heat. Add the shallots and chorizo and cook, stirring occasionally with a wooden spoon, until the shallots soften, 3 to 4 minutes. Add the rice and cook, stirring, 1 minute until it is well coated. Stir in the wine and saffron and cook, stirring constantly, 1 to 2 minutes, until the liquid is almost completely absorbed. Add 1 cup of the hot broth and cook, stirring constantly, until the liquid is almost completely absorbed. Continue cooking and adding broth, 1 cup at a time, stirring and allowing the liquid to be absorbed before the next addition. This process takes about 20 to 22 minutes; the rice should be creamy but with a slight chewiness in the center.
3. Add the shrimp and peas and cook, stirring gently, 2 to 3 minutes, until the shrimp is pink and cooked through. Remove from the heat and stir in the pepper and basil. Add salt to taste and serve immediately. Makes 4 servings.
Nutritional analysis for each serving: 399 calories, 8.7 g fat, 2.1 g saturated fat, 25.8 g protein, 3.4 g fiber, 888 mg sodium
SHRIMP, CASHEWS AND SNOW PEAS IN GINGER-BLACK BEAN SAUCE
1 pound shrimp, peeled and deveined
1 tablespoon cornstarch
1/4 teaspoon Asian chili sauce
1 1/2 tablespoons Chinese black bean sauce
3 tablespoons low-sodium soy sauce
1/3 cup water
2 teaspoons seasoned rice vinegar
1 tablespoon canola oil
2 tablespoons minced ginger
1/2 pound snow peas
1/4 cup chopped scallions
1/3 cup unsalted cashews
1. Toss the shrimp with the cornstarch.
2. Combine the chili sauce, black bean sauce, soy sauce, water and rice vinegar in a small bowl.
3. Heat the oil in a large, nonstick skillet over medium high. Add the ginger and cook, stirring, 15 seconds. Add the shrimp and cook, stirring, for 1 minute. Stir in the soy sauce mixture and simmer 2 minutes, or until thickened.
4. Stir in the snow peas and scallions, and cook 1 to 2 minutes, until shrimp is cooked through and snow peas are brightly colored and crisp-tender. Stir in the cashews and serve immediately. Makes 4 servings.
Nutritional analysis for each serving: 223 calories, 10 g fat, 1.4 g saturated fat, 20 g protein, 2 g fiber, 972 mg sodium
SHRIMP FRA DIAVOLO
1 pound large shrimp, peeled and deveined
1/4 to 1/2 teaspoon crushed red pepper flakes
2 tablespoons olive oil, divided
1 cup chopped onion
2 cloves garlic, minced
1 (14.5-ounce) can petite diced tomatoes
1/2 cup white wine
1/4 cup parsley, chopped
1. Toss shrimp with pepper flakes.
2. Heat 1 tablespoon of oil in a large, nonstick skillet over medium high. Add the shrimp and cook in a single layer, 2 minutes on each side or until just cooked through. Transfer to a plate.
3. Heat remaining oil in pan and reduce heat to medium. Add onion and garlic and cook, stirring occasionally, until onion is softened, about 4 minutes. Add tomatoes and wine and simmer until sauce is somewhat thickened, 8 to 10 minutes. Return shrimp to pan and simmer gently 1 to 2 minutes, until shrimp is heated through. Season to taste with salt, stir in parsley and serve immediately. Makes 4 servings.
Nutritional analysis for each serving: 207 calories, 8 g fat, 1.1 g saturated fat, 16.9 g protein, 1.6 g fiber, 876 g sodium