| C | 156 |
| F | 1g |
I REALLY LIKE this technique for making super-flavorful dishes in a hurry. Besides the speed, when you cook the ingredients in a sealed vessel, the steam impregnates the dish with the different flavors of every ingredient. It also eliminates the need for fat, not to mention the need to scrub a pan out! This is a protein BOMB—between the great garbanzos, the shrimp, and the spinach, this is packed with goodness.
Yield: 4 servings
Prep time: about 2 minutes
Cooking time: about 4 minutes
12 ounces boiled shrimp, shells off
½ cup reduced-sodium garbanzo beans, plus ¼ cup of liquid
10 ounce box of frozen chopped spinach, thawed
2 cups broccoli slaw (such as Dole)
3 tablespoons garlic chips (such as Frontier; look in the grocery store spice rack)
Salt and crushed red pepper flakes
4 lemon wedges for serving
1. Lay four 14-inch pieces of aluminum foil on a work surface.
2. In a bowl, mix the first five ingredients together and season with salt and red pepper flakes. Evenly divide the mixture in the center of each piece of foil and spread it out so it’s not one big pile. Fold one corner to the opposite corner, making a triangle, then fold 1 inch of the bottom edge of the foil over the top, seal tightly around all the edges to form four pouches.
3. Heat a 14-inch skillet over high heat. Place two pouches in the skillet and cook until they’ve puffed up, about 1 minute, then remove and place each pouch on a plate. Repeat with the remaining pouches, cut each open, and serve with lemon wedges.
• Be careful as you cut the pouches open, as the steam is HOT!
• Look in the freezer section for now widely available frozen herbs and add a cube of frozen chopped basil to get an extra flavor boost for 1 additional calorie per serving.
156 calories, 1g fat (0g sat), 166mg cholesterol, 317.5mg sodium, 11g carbohydrate, 3g fiber, 22.25g protein
Reduced calorie / Low fat / Saturated fat free / No added sugar / Good source of fiber / High protein / Trans fat free / Gluten free