Shrimp Vindaloo

Although most people know this fiery stew as an Indian dish, it actually was created in the Portuguese-Indian colony of Goa. The name comes from two of the curry's key ingredients--vinho, which refers to wine vinegar, and alhos, which means garlic. The original Goan version was not as spicy, but as India adopted the dish as its own, the seasonings became hotter. Vindaloos are often made with meat, but this seafood version is pleasantly light. Customize according to your preference--just go up or down on the ground red pepper to suit your taste. Serve over white or brown rice to cut the heat.

Yield: 4 servings (serving size: about 3/4 cup)

Ingredients

• 2  teaspoons  minced peeled fresh ginger
• 1/2  teaspoon  salt
• 1/2  teaspoon  dry mustard
• 1/2  teaspoon  ground coriander
• 1/2  teaspoon  ground cumin
• 1/2  teaspoon  ground turmeric
• 1/4  to 1/2 teaspoon ground red pepper
• 1/4  teaspoon  ground cinnamon
• 1/8  teaspoon  ground cloves
• 1  tablespoon  red wine vinegar
• 1  tablespoon  canola oil
• 1 1/2  cups  chopped onion
• 2  tablespoons  minced peeled fresh ginger
• 3  garlic cloves, minced
• 1 1/4  cups  fat-free, less-sodium chicken broth
• 2  tablespoons  golden raisins, chopped
• 1  pound  medium shrimp, peeled and deveined

Preparation

Combine first 9 ingredients in a small bowl. Add vinegar, stirring to form a paste; set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté for 2 minutes. Stir in 2 tablespoons ginger and garlic; sauté for 20 seconds. Add spice paste; cook 30 seconds, stirring constantly. Stir in broth and raisins. Simmer, uncovered, 10 minutes. Add shrimp; cook for 4 minutes or until shrimp are done, stirring occasionally.

Nutritional Information

Calories:

208 (26% from fat)

Fat:

5.9g (sat 0.7g,mono 2.4g,poly 1.9g)

Protein:

25.3g

Carbohydrate:

12.5g

Fiber:

1.9g

Cholesterol:

127mg

Iron:

3.4mg

Sodium:

607mg

Calcium:

87mg