MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Love is blind, but not the neighbors."
-Mexican Proverb

The refrigerator light goes on...

Chipotle in adobo are a great spice to have on hand. They are a smoky pepper and while it doesn’t take much for many people to be satisfied with the heat level, they are milder and many will want more for their dish. Start slowly and add carefully so as to offer enough spice but let the flavors of all the other ingredients come through.

Lycopene Research

Lycopene is the antioxidant chemical that is the major red pigment in fruits and vegetables. In a recent study of over 45,000 men, researchers at Harvard University found that eating foods containing high amounts of lycopene reduced the risk of prostate cancer by about 35%. There are also studies that show lycopenes have a beneficial effect on LDL (bad cholesterol) but none that prove a correlation between eating foods high in lycopenes and a lowered risk of heart disease.

Tomatoes are one of the best sources of lycopenes and cooking them helps release the antioxidant. A medium tomato has about 3.5 mg of lycopene while tomato sauce almost 20 mg in a half a cup and tomato soup about 25 mg in a cup. Other fruits and vegetables that have red pigment like watermelon and grapefruit are good sources of lycopene as well.

There is so much discussion about antioxidants and here's another one that may have some benefit. The bottom line is that eating good food is good for you.


 

Shrimp with Chipotle Sauce - Low Sodium Version



Servings = 4 | Serving size =4 ounces shrimp with rice and sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

This recipe makes very good leftovers. Reheat gently.

2 cups water
1 cup brown rice
1 tsp olive oil
2 cloves garlic (sliced)
1 small red onion (sliced very thin)
1 lime (juiced)
1 28 ounce can whole tomatoes
1 cup water
1/2 chipotle pepper in adobo sauce (minced)
fresh ground black pepper (to taste)
1/2 tsp ground cumin
1/2 tsp dried oregano leaves
1 lb shrimp (peeled and deveined)

Place the water in a medium sauce pan over high heat. When the water boils add the rice and reduce the heat until the water is simmering. Partially cover and cook until about 2 tablespoons of the water remains.

While the rice is cooking place the olive oil in a large skillet over medium heat. Add the garlic and onion and cook for about 5 minutes until just barely soft. Add the lime juice, whole tomatoes, water, chipotle, pepper, cumin and oregano.

Cook, stirring frequently, over medium-low heat. Using a spoon break up the tomatoes until they are well broken up. As the sauce becomes smoother, the liquid will evaporate. Stir well. If the sauce is done before the rice, reduce the heat to simmer.

When the rice and sauce are done add the shrimp to the sauce. Increase the heat and cook for 5 -8 minutes, until the shrimp are cooked through. Serve the shrimp and sauce over rice.

Nutrition Facts

Serving size = 4 ounces shrimp with rice and sauce

Servings = 4

.

Amount Per Serving

Calories 386 Calories from Fat 46
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 170mg 57%
Sodium 431mg 18%
Total Carbohydrates 56g 19%
    Dietary Fiber 6g 26%
    Sugars 2g  
Protein 30g  
Vitamin A 41% Vitamin C 45%
Calcium 15% Iron 36%
Vitamin K 3 mcg Potassium 1002 mg
Magnesium 154 mg