An intri-

I use curry powder from the supermarket, a Western adaptation of the spice blends that Indian cooks make from scratch. Curry powder is best replaced after three or four months, as it loses potency.

Indian basmati rice, found in most supermarkets, has a distinct flavor and smells like popcorn while cooking.

• Cooking rice: Boil ½ cup basmati or long-grain rice in 2 to 3 quarts water, uncovered, about 10 minutes, until grains are cooked through but not soft. Drain, return to pan and stir in 2 teaspoons canola oil and salt and pepper to taste. Makes 2 servings.

This meal has 599 calories with 17 percent of them from fat.

• Fred Tasker's wine suggestion: A big California chardonnay would stand up to the spicy curry.

HELPFUL HINTS:

• Save time with already-diced bell pepper and onion, available fresh and frozen at most supermarkets.

• Quick-cooking or microwaveable rice can be used.

COUNTDOWN:

• Place water for rice on to boil.

• Prepare curried shrimp ingredients.

• Cook rice.

• Make shrimp.

SHOPPING LIST

To buy: ¾ pound jumbo or large shrimp, 1 container diced green bell pepper, 1 container diced onion, 1 small bottle curry powder, 1 small jar mango chutney, 1 small package frozen peas, 1 small package white basmati rice.

Staples: Canola oil; hot pepper sauce; flour; fat-free, low-salt chicken broth; salt; black peppercorns.

Linda Gassenheimer's latest book is The Portion Plan: How to Eat the Foods You Love and Still Lose Weight. Her website is dinnerinminutes.com.

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