Scallions, thyme, allspice and (most essential of all) scotch bonnet are the important elements in jerk cooking. Jerking is an extended strategy of spicing and cooking meat and fish over an open hearth. We will get pleasure from jerk flavors with out the lengthy preparation and cooking occasions utilizing ready jerk seasoning.
Rice and peas are an essential a part of Sunday in Jamaica. It is a quite simple rice and peas dish to go together with the Jerk Shrimp. Though it’s not genuine, it captures the island taste.
Useful Hints
- You will discover diced recent onions and tomato within the produce part of the grocery store.
- You will discover minced garlic in jars within the produce or condiment sections of the grocery store.
- A fast approach to slice scallions is to snip them with a scissors.
- Rum is known as for within the jerk shrimp recipes. Water will be substituted.
- Don’t overcook the shrimp. They are going to change into rubbery.
Countdown
- Begin rice and peas.
- Make shrimp.
- End rice.
Procuring Listing
To purchase: 3/4 pound medium peeled shrimp, 1 bottle jerk seasoning, 1 package deal long-grain white rice, 1 package deal frozen petite peas, 1 small bottle gentle rum, 1 container diced recent onion, 1 container diced recent tomatoes, 1 medium jalapeno pepper, 1 bunch scallions
Staples: canola oil (or substitute), minced garlic, fat-free low-salt rooster broth, salt, black peppercorns.
Jerk Shrimp
Recipe by Linda Gassenheimer
Components
- 3/4 pound medium peeled shrimp
- 1 teaspoon canola oil (or substitute)
- 1/4 cup recent diced onion
- 2 tablespoons gentle rum
- 1 tablespoon jerk seasoning
- 1 cup recent diced tomatoes
- Salt
Instructions
Warmth oil in a medium nonstick skillet over medium-high warmth. Add onion and sauté 2 minutes. Add shrimp, rum, jerk seasoning, and tomatoes. Prepare dinner 2 minutes. Add salt to style and serve over rice and peas.
Yield 2 servings.
Per serving: 262 energy, 49 energy from fats, 5.5 g complete fats, 0.8 g saturated fats, 1.9 g monounsaturated fats, 258 mg ldl cholesterol, 266 mg sodium, 10.3 g carbohydrate, 2.4 g dietary fiber, 3.7 g sugars, 36 g protein.
Exchanges: 1/2 carbohydrate, 5 lean meat.
Rice and Peas
Recipe by Linda Gassenheimer
Components
- 2 teaspoons canola oil (or substitute)
- 1/2 cup recent diced onion
- 1/2 teaspoon minced garlic
- 1/2 cup long-grain white rice
- 1 cup fat-free low-salt rooster broth
- 1/2 cup frozen petite peas
- 1 medium jalapeno pepper, seeded and chopped
- Salt and freshly floor black pepper
- 2 scallions, sliced (1/3 cup)
Instructions
Warmth oil in a medium nonstick skillet and sauté onion about 1 minute. Add garlic and rice and sauté 1 minute. Add rooster broth. Convey to a simmer, cowl and let cook dinner 10 minutes. Add peas and jalapeno pepper and cook dinner one other 5 minutes or till the rice is cooked by way of. Add salt and pepper to style. Sprinkle scallions on prime.
Yield 2 servings.
Per serving: 281 energy, 48 energy from fats, 5.3 g complete fats, 0.5 g saturated fats, 3 g monounsaturated fats, 0 mg ldl cholesterol, 333 mg sodium, 50.5 g carbohydrate, 4.5 g dietary fiber, 4.1 g sugars, 8.1 g protein.
Exchanges: 3 starch, 1 vegetable, 1/2 fats.
From “Quick and Flavorful: Nice Diabetes Meals from Market to Desk” by Linda Gassenheimer, revealed by the American Diabetes Affiliation. Reprinted with permission from The American Diabetes Affiliation. Gassenheimer’s newest ebook is “Merely Smoothies: Recent & Quick Diabetes-Pleasant Snacks & Full Meals,” revealed by the American Diabetes Affiliation. To order both ebook name 1-800-232-6733 or at www.shopdiabetes.org.Copyright 2023 Tribune Content material Company, LLC
