Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
Shrimp cooks in less than five minutes, making it ideal for a quick week-night meal.
TIP Pork is safe, moist and tender when cooked to 140 degrees but dry when cooked beyond 160 degrees.
BLACKENED SHRIMP WITH MANGO-AVOCADO-MINT TOPPING
2 mangos, peeled and cut into 1/4-inch dice
1 red bell pepper, cut into 1/4-inch dice
1 avocado, peeled and cut into 1/4-inch dice
1/4 cup finely chopped red onion
1/4 cup mint, chopped
1 tablespoon lime juice
1/4 teaspoon salt
1 1/2 pounds peeled shrimp
1 1/2 teaspoons blackening spice
1 tablespoon canola oil
1. Combine the mangos, red pepper, avocado, onion, mint, lime juice and salt in a bowl and set aside.
2. In a second bowl, toss the shrimp with the blackening spice until it is well coated.
3. Heat the oil in a large, nonstick skillet over medium high. Add the shrimp in a single layer (working in batches, if necessary) and cook until the undersides are lightly browned, about 2 minutes. Turn and cook until the shrimp is just cooked through, another 2 minutes.
4. Serve with the topping. (Can be served over rice, if desired.) Makes 4 servings.
Nutritional analysis for each serving 381 calories, 45 g protein, 20 g carbohydrates, 6 g fiber, 14 g fat, 1 g saturated fat, 710 mg sodium
BUTTERY LEMON-GARLIC SHRIMP
1 tablespoon olive oil
1 1/2 pounds peeled large shrimp
3 tablespoons butter
4 cloves garlic, minced
1 tablespoon lemon juice
1 teaspoon lemon zest
1/2 teaspoon salt
1/4 cup parsley, coarsely chopped
1. Heat the oil in a large, nonstick skillet over medium high. Add the shrimp in a single layer (working in batches, if necessary) and cook 2 minutes, until the undersides are lightly browned. Turn and cook another 2 minutes, until shrimp is just cooked through. Transfer to a plate and cover loosely to keep warm.
2. Reduce heat to medium and melt the butter in the pan; stir in the garlic and cook until golden, about 3 minutes. Stir in the lemon juice and zest and salt; cook 1 minute. Remove from heat. Stir in the shrimp and parsley; serve immediately. Makes 4 servings.
Nutritional analysis for each serving 315 calories, 43 g protein, 2 g carbohydrates, 0 g fiber, 15 g fat, 6 g saturated fat, 635 mg sodium
COCONUT-CURRIED SHRIMP ON JASMINE RICE
1 cup jasmine rice
1 tablespoon canola oil
1/2 cup chopped red onion
1 tablespoon minced ginger
3 cloves garlic, minced
1 teaspoon curry powder
1 teaspoon cumin powder
1 tablespoon tomato paste
4 plum tomatoes, cut into 1-inch pieces
1 (14-ounce) can lite coconut milk
1 1/2 pounds shrimp
1/4 cup cilantro, coarsely chopped
1. Cook the rice according to package directions.
2. Heat oil in large, nonstick skillet over medium high. Add onion, ginger, garlic, curry powder and cumin; cook, stirring, 1minute. Stir in tomato paste and tomatoes and cook, stirring frequently, until tomato paste is dissolved and tomatoes just begin to soften, about 2 minutes. Add coconut milk, reduce heat to medium and cook until sauce is well blended, about 2 minutes.
3. Add shrimp and cook until they are just opaque, 3 to 4 minutes. Taste sauce and season to taste with salt and pepper.
4. To serve, ladle shrimp and sauce over the rice; sprinkle with cilantro. Makes 4 servings.
Nutritional analysis for each serving 459 calories, 47 g protein, 43 g carbohydrates, 3 g fiber, 10 g fat, 3 g saturated fat, 513 mg sodium