Post by Okwes on Jun 29, 2007 18:51:54 GMT -5
Yucatan Lemon Soup
Makes 4 servings, 1 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
4 cups reduced-sodium chicken broth
1 medium onion, cut into quarters
2 jalapeno peppers, seeded and quartered
8 cloves garlic, crushed and peeled
3 tablespoons finely grated lemon zest
1/2 teaspoon cumin seeds
1 4-inch cinnamon stick
4 whole cloves
1 pound raw shrimp (26-30 per pound), peeled and deveined
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon hot sauce, or to taste (optional)
1/2 cup chopped fresh cilantro
1. Bring broth, onion, jalapenos, garlic, zest, cumin seeds, cinnamon stick
and cloves to a simmer in a large saucepan or Dutch oven. Cover, reduce heat,
and continue to simmer for 20 minutes. Strain the broth (discard solids).
2. Return the broth to the pan and bring to a low simmer. Add shrimp, lemon
juice, salt and hot sauce (if using). Cook until the shrimp are pink and
firm, about 3 minutes. Stir in cilantro and serve.
NUTRITION INFORMATION: Per serving: 149 calories; 2 g fat (1 g sat, 0 g
mono); 177 mg cholesterol; 3 g carbohydrate; 27 g protein; 0 g fiber; 600 mg
sodium; 234 mg potassium.
Nutrition bonus: Selenium (61% daily value), Vitamin C (15% dv), good source
of omega-3s.
0 Carbohydrate Servings
Exchanges: 4 very lean meat
Makes 4 servings, 1 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
4 cups reduced-sodium chicken broth
1 medium onion, cut into quarters
2 jalapeno peppers, seeded and quartered
8 cloves garlic, crushed and peeled
3 tablespoons finely grated lemon zest
1/2 teaspoon cumin seeds
1 4-inch cinnamon stick
4 whole cloves
1 pound raw shrimp (26-30 per pound), peeled and deveined
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon hot sauce, or to taste (optional)
1/2 cup chopped fresh cilantro
1. Bring broth, onion, jalapenos, garlic, zest, cumin seeds, cinnamon stick
and cloves to a simmer in a large saucepan or Dutch oven. Cover, reduce heat,
and continue to simmer for 20 minutes. Strain the broth (discard solids).
2. Return the broth to the pan and bring to a low simmer. Add shrimp, lemon
juice, salt and hot sauce (if using). Cook until the shrimp are pink and
firm, about 3 minutes. Stir in cilantro and serve.
NUTRITION INFORMATION: Per serving: 149 calories; 2 g fat (1 g sat, 0 g
mono); 177 mg cholesterol; 3 g carbohydrate; 27 g protein; 0 g fiber; 600 mg
sodium; 234 mg potassium.
Nutrition bonus: Selenium (61% daily value), Vitamin C (15% dv), good source
of omega-3s.
0 Carbohydrate Servings
Exchanges: 4 very lean meat