sexta-feira, outubro 17, 2014
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Cuscuz com molho de camarão
INGREDIENTES (4 Porções)
2 chávenas de salsinha
6 folhas grandes de manjericão
1/4 chávena de sumo de limão
3 colheres de sopa de azeite
2 dentes de alho
Sal a gosto
Meia colher de chá de pimenta
400g de camarão cru descascado
2/3 chávena cuscuz de trigo integral
500g de feijão branco
PREPARAÇÃO
Coloque a salsa, manjericão, sumo de limão, 2 colheres de óleo, alhon um liquidificador ou processador de alimentos. Misture até ficar homogêneo, raspando as laterais, se necessário.
Aqueça 1 colher de sopa de azeite numa fregideira em lume médio. Adicione o camarão e cozinhe, mexendo ocasionalmente, até que os camarões fiquem rosa e rijos por cerca de 4 minutos; coloque num prato com uma espumadeira (reserve o molho). Noutra frigideira, adicione 1 xícara de água e deixe ferver. Mexa o cuscuz, tape e retire do lume. Deixe descansar por 5 minutos.
Fure o cuscuz com um garfo; misture o feijão e metade do molho. Sirva o camarão sobre o cuscuz, e regue com o restante molho
NUTRIÇÃO
Por porção: 365 calorias; 13 g de gordura (2 g sáb, 8 g mono); 143 mg de colesterol; 43 g de carboidratos; 0 g açúcares adicionados; 26 g de proteína; 10 g de fibras; 569 mg de sódio; 586 mg de potássio.
Nutrição Bonus: Vitamina C (78% valor diário), vitamina A (56% VD), folato (36% VD), ferro (24% VD), zinco (18% VD), potássio e cálcio (17% VD)
English Version
Green Couscous & Shrimp
INGREDIENTS (4 servings)
2 cups loosely packed flat-leaf parsley
6 large basil leaves
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil, divided
2 cloves garlic
2 anchovy fillets (optional)
1 tablespoon capers, rinsed
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 pound peeled and deveined raw shrimp (21-25 per pound; see Tips)
1 cup plus 1 tablespoon water, divided
2/3 cup whole-wheat couscous
1 15-ounce can white beans, rinsed
PREPARATION
Place parsley, basil, lemon juice, 2 tablespoons oil, garlic, anchovies (if using), capers, salt and pepper in a blender or food processor. Blend until smooth, scraping down the sides as needed.
Heat the remaining 1 tablespoon oil in a large saucepan over medium heat. Add shrimp and cook, stirring occasionally, until the shrimp are pink and firm, about 4 minutes; transfer to a plate with a slotted spoon (leave any liquid in the pan). Return the pan to the heat, add 1 cup water and bring to a boil. Stir in couscous, cover and remove from the heat. Let stand for 5 minutes.
Fluff the couscous with a fork; stir in beans and half the dressing. Stir 1 tablespoon water into the remaining dressing. Serve the shrimp over the couscous, drizzled with the remaining dressing.
TIPS & NOTES
Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
To peel, grasp the legs and hold onto the tail while you twist off the shell. To devein, use a paring knife to make a slit along the length of the shrimp. Remove the dark digestive tract (or “vein”) with the knife tip.
NUTRITION
Per serving: 365 calories; 13 g fat (2 g sat, 8 g mono); 143 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 26 g protein; 10 g fiber; 569 mg sodium; 586 mg potassium.
Nutrition Bonus: Vitamin C (78% daily value), Vitamin A (56% dv), Folate (36% dv), Iron (24% dv), Zinc (18% dv), Potassium & Calcium (17% dv)
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