Dinner in Minutes: Shrimp cooked Greek-style

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.