Shrimp Curry in a Hurry

Number of Servings: 
4
Ingredient: 
4 cups fresh or frozen broccoli florets
2 cups instant brown rice (about 4 cups cooked)
1 tablespoon canola or olive oil
1 small onion, finely chopped (about 1/2 cup)
1 1/2 to 2 teaspoons curry powder
1 teaspoon garlic powder
1/2 teaspoon salt
1 1/2 cups 1% lowfat milk
3 tablespoons all-purpose flour
1 pound small or medium cooked shrimp, fresh or frozen, thawed
1/2 cup reduced-fat sour cream
1/4 cup roasted cashews, optional
Nutrition Information: 

Calories: 400
Fat: 10g (3g saturated)
Sodium: 570mg
Carbohydrates 51g
Fiber: 4g
Protein: 31g
Vitamin A: 45%
Vitamin C: 100%
Calcium: 20%
Cholesterol: 210mg

Instructions: 

Steam the broccoli until tender, about 4 minutes. Remove from the heat and set aside uncovered. Cook the rice according to package directions. While the rice is cooking, heat the oil in a large nonstick skillet over medium-high heat. Add the onion, curry powder, garlic powder, and salt and cook, stirring frequently, until the onion is translucent 5 to 7 minutes. Meanwhile, whisk together the milk and flour in a bowl until well blended. Add the milk mixture, broccoli, and shrimp to the skillet and bring to a simmer stirring constantly. Reduce the heat and continue to simmer and stir gently until the liquid thickens slightly, about 2 minutes. Remove the skillet from the heat and stir in the sour cream. Serve in individual bowls over rice and sprinkle with cashews as desired.

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Ask a dietition

  • I know that shrimp and other fish are a good source of heart-healthy omega-3 fats – but now I’m seeing omega-3s in all sorts of products in the grocery store.  Does this mean that if I eat these other foods it’s not as important to eat my 2 servings of seafood a week?

    Best-
    John D.
    Austin, TX

    FIND OUT THE ANSWER

We already know that shrimp is low in fat and calories. But if you are concerned about cholesterol, there is good news. You do not have to give up shrimp! Research shows and dietitians concur that the high percentage of "good fats" in shrimp reduces the impact of cholesterol. So enjoy shrimp as part of a balanced - and delicious - diet.