Peppery Shrimp with Couscous

Recipe by: Judith Finlayson | from The Complete Whole Grains Cookbook: 150 Recipes for Healthy Living

Cookstr

Course: Main Course

Total Time: Under 30 Minutes

Skill Level: Moderate

Cost: Moderate

Photo by: Colin Erricson

Couscous cooked with tomatoes, onion, a bell pepper and a bit of saffron provides a bed for sautéed shrimp in this elegant dish. Simple and delicious, this is easy enough to serve on weeknights.

Yield: Makes 4 servings

INGREDIENTS

2 tbsp (25 mL) olive oil, divided
1 onion, diced
1 green bell pepper, seeded and diced
¼ tsp (1 mL) crumbled saffron threads, dissolved in 2 tbsp (25 mL) boiling water
½ cup (125 mL) water or reduced-sodium vegetable stock
1 can (14 oz/398 mL) no-salt-added diced tomatoes with juice
¾ cup (175 mL) whole wheat couscous
12 oz shrimp (375 g), peeled and deveined, thawed if frozen
4 cloves garlic, minced
1 tsp (5 mL) finely grated lemon zest
¼ tsp (1 mL) cayenne pepper
Freshly ground black pepper
½ cup (125 mL) dry white wine
2 tbsp (25 mL) freshly squeezed lemon juice
1 cup (250 mL) cooked green peas
Salt, optional

Directions

1. In a saucepan, heat 1 tbsp (15 mL) of the oil over medium heat for 30 seconds. Add onion and bell pepper and cook, stirring, until softened, about 5 minutes. Add saffron liquid, water and tomatoes with juice and bring to a boil. Stir in couscous. Remove from heat and let stand, covered, for 15 minutes. Fluff with a fork.

2. In a skillet, heat remaining 1 tbsp (15 mL) of oil over medium-high heat. Add shrimp and cook, stirring, just until they turn pink and opaque, 3 to 5 minutes. Add garlic, lemon zest, cayenne and black pepper to taste. Cook, stirring, for 1 minute. Add white wine and lemon juice and bring to a boil. Stir in peas until heated through. Season to taste with salt, if using.

3. To serve: On a deep platter, arrange couscous in a ring around the edge, leaving the center hollow. Arrange shrimp in the center.

Variations

Peppery Shrimp with Millet: Substitute an equal quantity of millet for the couscous. For the best flavor, before using in the recipe toast it in a dry skillet, stirring until fragrant, about 5 minutes. Stir the millet into tomato mixture (Step 1) and return to a boil. Cover and simmer over low heat for 20 minutes, then remove from heat and let stand for 10 minutes.

Peppery Shrimp with Quinoa: Substitute an equal quantity rinsed quinoa for the couscous. Stir the quinoa into the tomato mixture (Step 1) and return to a boil. Cover and simmer over low heat for 15 minutes. Remove from heat, cover, and set aside for 5 minutes. Fluff with a fork before using.

Notes

As a group, North Americans consume too much salt, largely because most of it (77%) is hidden in processed foods and restaurant meals. That’s why I recommend using reduced-sodium stocks or, even better, making your own with no salt added, and canned tomatoes with no salt added, which are now widely available in supermarkets.

NUTRITIONAL INFORMATION

Nutrients per serving (% daily value)

Nutritional information is based on 1/8 teaspoon added salt per serving.

Calories 367kcal (18%)

Calcium 96mg (10%)

Vitamin C 52mg (86%)

Vitamin A 70mcg RAE (2%)

Potassium 537mg

Magnesium 74mg

Protein 25g

Sugar 6g

Fiber 5g