Minutes to tropical-tasting dinner: Sautéed shrimp with a coconut flavored rice

Here’s a 10-minute dinner with a tropical touch. It’s sautéed shrimp with a coconut flavored rice. I like to keep frozen shrimp on hand for quick dinners. They take only a few minutes to defrost in a bowl of cold water and only 3 to 4 minutes to sauté. Coconut milk flavors rice that takes 60 or 90 seconds, depending on the brand, to make in the microwave oven.

Helpful hints:

• A quick way to defrost peas is to place them in a colander and run hot tap water over them.

• A quick way to chop scallions is to snip them with a scissors.

Countdown:

• Start the rice.

• Sauté the shrimp.

• Finish the rice.

Shopping list:

• To buy: ¾ pound shelled shrimp, 1 lime, 1 can lite coconut milk, 1 package microwave white rice, 1 package frozen peas and 1 bunch scallions.

• Staples: Canola oil, salt and black peppercorns.

Sautéed Shrimp

Yield 2 servings.

Recipe by Linda Gassenheimer.

1 tablespoon canola oil

¾ pound shelled large shrimp

Salt and freshly ground black pepper

2 lime wedges

Heat oil in a small nonstick skillet over medium-high heat. Add the shrimp and saute 3 to 4 minutes, turning once during that time, or until shrimp are pink. Add salt and pepper to taste. Serve with the rice and lime wedges on the side.

Per serving: 205 calories (33 percent from fat), 8 g fat (0.7 g saturated, 4.4 g monounsaturated), 276 mg cholesterol, 34.2 g protein, 0.4 g carbohydrates, no fiber, 204 mg sodium.

Coconut Rice

Yield 2 servings.

Recipe by Linda Gassenheimer.

1 package microwave white rice

½ cup canned, lite coconut milk

1 cup frozen peas, defrosted

2 scallions, chopped, (about ½ cup)

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1½ cups rice into a bowl and reserve remaining rice for another time. Add coconut milk, peas, scallions and salt and pepper to taste. Toss well.

Per serving: 241 calories (15percent from fat), 4 g fat (3.2 g saturated, 0.1 g monounsaturated), no cholesterol, 6.3 g protein, 44.8 g carbohydrates, 3.2 g fiber, 19 mg sodium.