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Jamaican Jerk Shrimp and Vegetable Kebabs
Serves 4: 3 ounces shrimp
¼ cup fat-free, low sodium chicken broth
1 medium fresh jalapeño, seeds and ribs discarded, finely chopped
2 tablespoons red wine vinegar
1 tablespoon soy sauce (lowest sodium available)
2 teaspoons olive oil
½ tablespoon salt-free jerk seasoning blend
1 pound peeled raw large shrimp (1 1/4 pounds in shells)
1 large red bell pepper, cut into 3/4-inch pieces
1 large yellow bell pepper, cut into 3/4-inch pieces
¾ cup pineapple juice
¾ cup water
¼ teaspoon ground turmeric (optional)
¾ cup uncooked rice
In a large nonmetallic bowl, combine the broth, jalapeño, vinegar, soy sauce, olive oil and seasoning blend. Add the shrimp and bell peppers, stirring to coat. Cover the bowl. Refrigerate for 30 minutes to 2 hours, turning occasionally.
About 25 minutes before serving time, in a mediumsaucepan, bring the pineapple juice, water and turmeric to a simmer over medium-high heat. Stir in the rice. Reduce the heat and simmer, covered, for 20 minutes, or until the rice is tender and the liquid is absorbed. Remove the pan from heat. Cover to keep warm.
Meanwhile, soak eight 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers.
Preheat the grill on medium-high.
Alternately thread the shrimp and bell peppers on the skewers, discarding the marinade. Grill the kebabs for 2 to 3 minutes on each side, or until the shrimp turn pink on the outside and are opaque in the center and the peppers are tender. Serve the kebabs over the rice.
Nutrition Analysis (per serving)
Calories 271, Total Fat 3.5g, Saturated 0.5g, Trans 0.0g, Polyunsaturated 0.5g, Monounsaturated 2.0g, Cholesterol 168mg, Sodium 300mg,Carbohydrates 38g, Fiber 1g, Sugars 7g, Protein 22g
3 very lean meat
This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at ShopPower.org.