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LOW-FAT COOKING

Get Steamed

March 23, 1997|DONNA DEANE | Deane is The Times' Test Kitchen director

Steaming is a fast, easy way to cook vegetables and shellfish without adding fat. It also allows the true flavors of foods to come through without being masked by fats and oils normally used in sauteeing and stir-frying.

Couscous is quick to cook, too, and gives plain steamed vegetables and shrimp enough substance to be a one-dish meal. On the side, I like a tangy spoonful of nonfat yogurt mixed with fresh chopped mint.

STEAMED VEGETABLES AND SHRIMP WITH COUSCOUS

1 cup baby carrots

1 zucchini, cut into 3/4-inch slices

1 yellow squash, cut into 3/4-inch slices

1 cup broccoli florets

1/2 pound large shrimp, peeled and deveined

1 (10 1/2-ounce) can nonfat chicken or vegetable broth

1 (10-ounce) box plain couscous

2 tablespoons chopped green onions

2 tablespoons chopped cilantro

1/2 cup plain nonfat yogurt, optional

2 tablespoons chopped mint, optional

Steam carrots, zucchini, yellow squash and broccoli in covered steamer over boiling water until vegetables are tender, about 10 minutes. Remove vegetables from steamer; cover and keep warm.

Steam shrimp in same manner until just transparent and firm, about 2 minutes. Add to vegetables and keep warm.

Add enough water to chicken broth to measure 2 cups. Bring broth to boil in medium saucepan. Stir in couscous. Cover and remove from heat. Let stand 5 minutes. Fluff with fork. Stir in steamed vegetables and shrimp. Spoon into serving bowl.

Combine green onions and cilantro and sprinkle on couscous. Combine yogurt with fresh mint and serve on side.

4 servings. Each serving, without mint yogurt:

371 calories; 193 mg sodium; 86 mg cholesterol; 2 grams fat; 62 grams carbohydrates; 26 grams protein; 1.29 grams fiber.

Each serving, with mint yogurt:

384 calories; 213 mg sodium; 87 mg cholesterol; 2 grams fat; 63 grams carbohydrates; 27 grams protein; 1.26 gram fiber.

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