MAIN DISH

CURRIED SHRIMP

• 1 teaspoon canola oil

• 1 cup diced green bell pepper

•  ¼ cup diced onion

• 1 tablespoon curry powder

•  1/3 cup mango chutney

•  ¾ pound peeled, uncooked jumbo or large shrimp

• 2 tablespoons flour

• 1 cup fat-free, low-salt chicken broth

• Several drops hot pepper sauce

• 1 cup frozen peas

• Salt and freshly ground pepper

Heat oil in a nonstick skillet over medium-high heat. Sauté bell pepper and onion 1 minute. Stir in curry powder, chutney and shrimp. Cook about 1 minute. Stir in flour and cook, tossing or stirring, 1 minute. Stir in broth, pepper sauce and peas. Simmer 2 minutes to thicken sauce. Season to taste with salt and pepper. Serve over basmati rice (see column). Makes 2 servings.

Per serving (without rice): 390 calories (14 percent from fat), 6.23 g fat (0.93 g saturated, 2.08 g monounsaturated), 258 mg cholesterol, 42.4 g protein, 42.2 g carbohydrates, 6.8 g fiber, 739 mg sodium.

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