Make Half Your Plate Fruits & Veggies
|Potatoes can often be substituted for pasta to increase vegetables on the plate. 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.|
|Recipe Cost for 4 People: $15.29 ($3.82/serving)*|
|Preparation Time: 30 minutes|
|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. While potatoes are cooling, heat olive oil in large saucepan. Add garlic, onions, and bell pepper, and cook about 3-4 minutes. 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. Half the lemon; squeeze juice from half the lemon into the saucepan. Serve with Parmesan cheese and lemon wedges cut from remaining lemon half.
Complete this Healthy Plate: Serve with an 8 oz glass of non-fat milk, rustic whole-grain bread, and ½ peach, sliced.
|Fruits & Veggies per Serving
Total Fat: 10g
Saturated Fat: 2g
% of Calories from Fat: 27%
% Calories from Sat Fat: 5%
Dietary Fiber: 6g
|Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin B6, potassium, phosphorus. and copper, and a good source of vitamin E, thiamin, riboflavin, niacin, folate, vitamin B12, calcium, iron, magnesium, and zinc.|
*Retail prices, Boulder, Colorado, and online, September 2012-September 2013.
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