Well - Fall 2011 - (Page 13)

Shrimp with Roasted Tomato Sauce and Heart-Healthy Cheese Grits UNC Health Care Executive Chef Sean Dolan provides the following recipe for a hearty but healthy entrée. He suggests you marinate the shrimp ﬁrst, then make the tomato sauce and keep it warm while you make the grits. Finally, sauté the shrimp and serve. Directions 1. Preheat oven to 450 degrees. Toss tomatoes with garlic, oil and oregano in a bowl. Place tomatoes ﬂat side up on a baking pan. Roast for 30 minutes or until skins begin to char. 2. Toss shrimp in a bowl with the GRAINS Ingredients Shrimp 1 shallot, garlic, juices and zest, thyme, and oil. Marinate 30–45 minutes. 3. Purée tomatoes and their juices with the pepper, sugar and vinegar thoroughly. In a small pot, cook over medium heat until slightly thickened. 4. In a heavy-bottom saucepan, ⁄2 lb. shrimp, peeled and deveined 1 shallot, thinly sliced 3 garlic cloves, minced 1 lemon, juiced and zested 1 orange, juiced and zested 1 Tbsp. fresh thyme 3 Tbsp. olive oil Roasted Tomato Sauce PROTEIN 5 Roma tomatoes, halved lengthwise 1 clove garlic, minced 1 Tbsp. olive oil 1 tsp. dried oregano 1 tsp. cayenne pepper 1 Tbsp. sugar 2 Tbsp. cider vinegar Cheesy Grits bring the water, milk and a pinch of salt to a boil. Add the grits and stir constantly until the water is absorbed. Cover and simmer about 8 minutes or until cooked. Add cheese, butter and hot sauce, and stir until cheese melts. 5. Heat a nonstick pan over medium- 11⁄2 c. water 2 c. skim milk 2 garlic cloves 1 ⁄2 c. instant grits 4 oz. low-fat cheddar cheese 1 ⁄2 Tbsp. butter Hot sauce to taste The size of MyPlate’s sections shows the recommended portion you should eat from each food group. high heat, and gently sauté the shrimp until ﬁrm and pink, about 4 minutes, ﬂipping occasionally. Serve immediately with the tomato sauce and shrimp. Recipe makes 4 servings. Nutritional Information (per serving) 396 calories, 14 g fat, 512 mg sodium. Try It! Then Tell Us Visit our Facebook page and tell us about your experience making this recipe at home: www.facebook.com/unchealthcare. What’s on Your Plate? Make sure your meals follow the most recent guidelines from the U.S. Department of Agriculture. Visit www.choosemyplate.gov to get started. www.unchealthcare.org 13 http://www.facebook.com/unchealthcare http://www.facebook.com/unchealthcare http://www.choosemyplate.gov http://www.unchealthcare.org

Table of Contents for the Digital Edition of Well - Fall 2011

Well - Fall 2011
Contents
UNC Health Care News
Community
An Urgent Solution
It’s Not Too Late to Get Your Flu Shot
Back in the Race
Nutrition
Calendar

Well - Fall 2011