Baked Shrimp with Jollof Rice

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Contributed by: BMC's Teaching Kitchen

Baked Shrimp

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This recipe provides a good protein and carbohydrate source. Shrimp is a healthy protein option because it is low in saturated fat. You can add some vegetables to this recipe to add more nutrients. 

 

Serves:
4 servings
Total Time:
60 minutes
Prep Time:
20 minutes
Cook Time:
40 minutes

Ingredients


The-Rice Yellow-Onion - 1 large Diced-Tomato - 1 (14.5 oz) can Tomato-Paste - 3 oz (½ can) Habanero-Pepper - ½ -1 (depending on how spicy) or jalapeno pepper Oil - 2 tablespoons canola oil Curry-Powder - 2 teaspoon Garlic-Powder - 1 teaspoon Ginger - 1 teaspoon, ground Salt - 1 pinch Chicken-Broth - 2 cup Brown-Rice - 1 cup, long grain brown rice Mixed-Frozen-Vegetables - 1 (10oz) bag The-Shrimp Shrimp - 1 lb, large raw shrimp, deveined, peeled, and tail-off Oil - 1 tablespoon canola oil Cayenne-Pepper - ½ teaspoon or paprika Salt - 1 pinch

Instructions

Step 1
Preheat oven to 400 °F
Step 2
For the Rice, Add onions and 2 tablespoons of water to a blender and pulse until smooth. Add the diced tomatoes, tomato paste, and habanero pepper to the blender, and pulse until smooth.
Step 3
Heat 2 tablespoons of oil in a large, heavy-bottomed pot over medium heat.
Step 4
Once the oil is shimmering, add the onion puree and cook for about 10 minutes or until the water has cooked out and the puree is starting to brown.
Step 5
Add the curry powder, garlic powder, ginger and salt. Cook for 5 minutes or until the mixture begins to thicken.
Step 6
Add the rice, mixed vegetables, and broth. Bring to a boil, then reduce the heat to low and cover the pot with a lid. Simmer for another 30 minutes, until the rice is cooked through and the liquid is absorbed.
Step 7
Take the shrimp out of the package and put into a bowl of cold water for 10 minutes or until the shrimp are defrosted. Drain the water. Add cayenne pepper, oil, and salt into the bowl with the shrimp and mix.
Step 8
Using a fork, add the shrimp to the sheet pan. Leave any excess marinade in the the bowl. Cook for 10-12 minutes (or until the shrimp is cooked through). The shrimp is cooked when it is firm and the meat is white and no longer translucent.
Step 9
Serve the rice topped with cook shrimp. Sprinkle cilantro (optional)

Notes

Nutrition Information

Serving Size:
4 serving
Calories:
429 Calories
Fat:
13
Saturated Fat:
1
Carbohydrates:
Net Carb: 56
Dietary Fiber:
7
Protein:
25