Shrimp Masala with Rice

Name: Shrimp Masala with Rice
Ingredients: Canola oil spray; 1/4 medium onion, chopped; 1 cup basmati rice; 3/4 pound fresh or frozen shrimp, peeled and deveined; 4 garlic cloves, minced or crushed; 1/4 cup plain yogurt (regular, low-fat, or nonfat); One 14-ounce can coconut milk (regular or light); 2 tablespoons chopped fresh cilantro; 2 scallions, white and green parts, sliced into thin rings; 1/4 teaspoon fresh lemon juice; 1 teaspoon masala spice mix; 1/2 yellow bell pepper, cored, seeded, and cut into 1-inch squares; 2 cups fresh or frozen cut green beans; One 14-ounce can diced tomatoes, drained, or 3 medium tomatoes, diced

14 ingredients

19 steps

Ingredients

Canola oil spray
1/4 medium onion, chopped
1 cup basmati rice
3/4 pound fresh or frozen shrimp, peeled and deveined
4 garlic cloves, minced or crushed
1/4 cup plain yogurt (regular, low-fat, or nonfat)
One 14-ounce can coconut milk (regular or light)
2 tablespoons chopped fresh cilantro
2 scallions, white and green parts, sliced into thin rings
1/4 teaspoon fresh lemon juice
1 teaspoon masala spice mix
1/2 yellow bell pepper, cored, seeded, and cut into 1-inch squares
2 cups fresh or frozen cut green beans
One 14-ounce can diced tomatoes, drained, or 3 medium tomatoes, diced

Directions

1

Preheat the oven to 450F.
2

Spray the inside and lid of a cast-iron Dutch oven with canola oil.
3

Scatter the onion in the pot.
4

Rinse the rice in a strainer under cold water until the water runs clear.
5

Add the rice to the pot and with the back of the spoon smooth the rice in an even layer over the onion.
6

Add the shrimp in a layer and sprinkle with garlic.
7

In a small bowl, combine the yogurt, coconut milk, cilantro, scallions, and lemon juice with the masala spice mix.
8

Pour half of the mixture over the shrimp.
9

Add the bell pepper, green beans, and tomatoes.
10

Pour the rest of the yogurt mixture over all.
11

Cover, place the pot on a cookie sheet to catch any overflow, and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
12

Serve immediately.
13

Calories: 769
14

Protein: 23g
15

Carbohydrates: 93g
16

Fat: 33g
17

Cholesterol: 67mg
18

Sodium: 561mg
19

Fiber: 7g