Sunday, July 19, 2009

Shrimp, Meet Rosemary.

Here's a simple recipe that yields complex, delectable results, in a hurry, for not much money. It's also low-carb and high protein, with a good dose of fiber to boot. What more do you want for a Sunday night?

Panko-Rosemary Shrimp with Cannelli Beans and Arugula
  • 1 lb shrimp, shelled, tails off
  • 2 tablespoons fresh rosemary, snipped
  • 4 cloves garlic, chopped
  • 1/3 cup panko crumbs (Japanese bread crumbs)
  • 3 tablespoons olive oil
  • 1/4 cup white wine (or broth)
  • 1 can cannelli (white kidney) beans
  • 4 cups fresh arugula
First, the prep: Chop the garlic, snip the rosemary, and set them aside. Peel and rinse the shrimp and drain on a paper towel. Rinse and drain the beans in a colander. Heat the oven to 400F. Line a baking sheet with foil and wipe it with a thin film of olive oil (or hit it with cooking spray).

Next, measure 2 tablespoons of olive oil into a bowl. Add the rosemary, one tablespoon of the chopped garlic, and the shrimp. Grind a little sea salt and black pepper over the top. (If you want, you can do this part ahead of time and let the shrimp marinate in the fridge until you're ready to start cooking).

When the oven hits 400, add the panko crumbs to the shrimp mixture and toss to bread the shrimp (very lightly). Spread the breaded shrimp on the baking sheet and bake for 10 - 12 minutes, until the panko is crispy and a little golden.

While the shrimp are baking, put the last tablespoon of olive oil in a pot and heat it to medium. Add the rest of the garlic and saute for a minute or two until it starts to soften. Add the beans and wine,lower the heat and simmer for about 8 minutes. Add the arugula, cover the pot, and let it steam down for 2 minutes. Turn off the heat and stir the wilted arugula into the beans.

Plate the beans and arugula alongside the shrimp, grind a little pepper on top, and chow down.

This recipe will feed three people (or two with leftovers). You could even stretch it to four servings if you add a salad and some bread. The whole dish comes in at about 470 calories per serving. I figured the per-plate cost at about $3 (with the shrimp on sale for $4.99/lb). Take that, economic downturn.

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