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Yellow Potato and Red Pepper Shrimp Sauté

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Yellow Potato and Red Pepper Shrimp Sauté
En Español

Fivestar Rating
(149 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 30 minutes

This dish is reminiscent of shrimp scampi but is veggie-centric with its mix of potatoes, bell peppers, onions, and zucchini. The potatoes are partially cooked in the microwave before sautéing, for a meal that's on the table in 30 minutes.

Ingredients

  • 3 medium yellow potatoes
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • 1 small onion (chopped)
  • 1 medium red bell pepper (coarsely chopped)
  • 1/2 cup white grape juice
  • 1/2 cup water
  • 1 teaspoon vinegar
  • 12 ounces frozen jumbo shrimp (peeled and deveined, no-sodium-added)
  • 1 medium fresh zucchini (cut in small chunks)
  • 1 teaspoon Italian seasoning (no-sodium)
  • 1/4 teaspoon ground black pepper
  • 1 lemon (divided)
  • 1/4 cup Parmesan cheese

Directions

1. Pierce the skin of each potato with a fork; microwave potatoes on high for 2 minutes. Turn potatoes over and microwave 2 more minutes. Remove from microwave and let cool slightly.

2. While potatoes are cooling, heat olive oil in large saucepan. Add garlic, onion, and bell pepper, and cook about 3-4 minutes.

3. Cube potatoes. Add juice, water, and vinegar to saucepan; bring to boil. Add shrimp, zucchini, potatoes, and seasoning. Return to boil, and simmer 5-8 minutes, until shrimp, potatoes, and zucchini are done. The flesh of the shrimp should be an opaque color.

4. Halve the lemon; squeeze juice from half the lemon into the saucepan.

5. Serve the Parmesan cheese and lemon wedges cut from the remaining lemon half.

 

Notes

Serving Suggestions: Serve with an 8 oz glass of fat-free (skim) milk, one slice whole-grain bread, and 1/2 peach, sliced.

Source: Produce For Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 330
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 120 mg
Sodium 240 mg
Carbohydrates 38 g
Dietary Fiber 6 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 24 g
Vitamin D 0 mcg
Calcium 150 mg
Iron 4 mg
Potassium 1053 mg
N/A - data is not available
Nutrients Amount
Total Calories 330
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 68 mg
Omega 3 - DHA 71 mg
Cholesterol 120 mg
Carbohydrates 38 g
Dietary Fiber 6 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 24 g
Minerals
Calcium 150 mg
Potassium 1053 mg
Sodium 240 mg
Copper 363 mcg
Iron 4 mg
Magnesium 78 mg
Phosphorus 327 mg
Selenium 27 mcg
Zinc 2 mg
Vitamins
Vitamin A 104 mcg RAE
Vitamin B6 0.8 mg
Vitamin B12 0.9 mcg
Vitamin C 78 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 13 mcg
Folate 70 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 98 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Vegetables
1 3/4 cups
Protein Foods
2 1/2 ounces
Dairy
1/4 cups