March 7, 2011 in Features

Dinner in Minutes: Shrimp cooked Greek-style

Linda Gassenheimer Miami Herald
 

Plump fresh shrimp, big red tomatoes, fresh oregano, feta cheese and olive oil were among the delights I found in a taverna off the main square on the Greek island of Corfu.

Cooked together they make a specialty that is served throughout the Greek islands, where all of these ingredients are plentiful.

I created this dinner of shrimp with feta cheese and rice pilaf with that taverna cooking in mind. The chef there placed all of the ingredients in the oven to bake; I shortened the cooking time by sautéing the shrimp in a skillet.

Feta cheese is traditionally made with sheep’s or goat’s milk, though many commercial producers now use cow’s milk. It has a tangy flavor that lends zip to the dish.

Pilaf is a rice dish in which the rice is browned in oil or butter before the liquid is added. Any type of rice can be used; if pressed for time, make a simple quick or minute rice to go with the shrimp.

This meal contains 510 calories per serving with 22 percent of calories from fat.

Taverna Shrimp With Feta Cheese

1 teaspoon olive oil

1/2 medium onion, sliced (1 cup)

1 teaspoon minced garlic

1 large tomato, sliced (1 1/2 cups)

3/4 pound large shrimp, shelled

1/4 cup crumbled feta cheese

1 tablespoon fresh oregano or 1 teaspoon dried

Salt and freshly ground black pepper

Heat olive oil in a nonstick skillet over medium-high heat and add the onion, garlic and tomato. Simmer 5 minutes.

Add shrimp and sprinkle cheese and oregano on top. Simmer 3 minutes, turning shrimp to make sure they are cooked on both sides.

Remove from heat, cover with a lid and let sit 2 minutes or until cheese melts. Add salt and pepper to taste.

Yield: 2 servings

Nutrition per serving: 302 calories (29 percent from fat), 9.6 grams fat (3.9 grams saturated, 3 grams monounsaturated), 275 milligrams cholesterol, 39.2 grams protein, 14.3 grams carbohydrates, 3 grams fiber, 472 milligrams sodium.

Rice Pilaf

1 teaspoon olive oil

1/2 cup sliced onions

1/2 cup long-grain white rice

1 cup fat-free, low-sodium chicken broth

Salt and freshly ground black pepper

Heat oil in a nonstick skillet over medium high and add onion and rice. Saute 2 minutes.

Add chicken broth and bring to a simmer. Lower heat to medium, cover with a lid and cook, gently, 15 minutes. Rice will be cooked and liquid evaporated. Add salt and pepper to taste.

Yield: 2 servings.

Nutrition per serving: 208 calories (11 percent from fat), 2.6 garms fat (0.4 gram saturated, 1.8 grams monounsaturated), no cholesterol, 5.1 grams protein, 40.2 grams carbohydrates, 1.1 grams fiber, 289 milligrams sodium.

Linda Gassenheimer is the author of 14 cookbooks. Visit her Web page at www.DinnerInMinutes.com or e-mail her at Linda@DinnerInMinutes.com.


Thoughts and opinions on this story? Click here to comment >>

Get stories like this in a free daily email