From EatingWell: May/June 2008
Veracruzana is a dish full of onions, jalapeños and tomatoes from the Mexican state of Veracruz. Here we pair the zesty sauce with shrimp, but it can be served with any type of fish or chicken. The heat of fresh jalapeños varies depending on growing conditions. Be sure to taste yours as you're adding them to the dish and adjust the amount according to your taste. For pepper flavor without the heat, use a thinly sliced green bell pepper in place of the jalapeños. Serve with: Rice or potatoes and an avocado salad.
- 2 teaspoons canola oil
- 1 bay leaf
- 1 medium onion, halved and thinly sliced
- 2 jalapeño peppers, seeded and very thinly sliced, or to taste
- 4 cloves garlic, minced
- 1 pound peeled and deveined raw shrimp, (16-20 per pound; see Shopping Tip)
- 3 medium tomatoes, diced
- 1/4 cup thinly sliced pitted green olives
- 1 lime, cut into 4 wedges
- Heat oil in a large nonstick skillet over medium heat. Add bay leaf and cook for 1 minute. Add onion, jalapeños and garlic and cook, stirring, until softened, about 3 minutes. Stir in shrimp, cover and cook until pink and just cooked through, 3 to 4 minutes. Stir in tomatoes and olives. Bring to a simmer, reduce heat to medium-low, replace cover and cook until the tomatoes are almost broken down, 2 to 3 minutes more. Remove the bay leaf. Serve with lime wedges.
Tips & Notes
- Shopping Tip: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.
Per serving: 192 calories; 6 g fat (1 g sat, 3 g mono); 172 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 24 g protein; 2 g fiber; 324 mg sodium; 516 mg potassium.
Nutrition Bonus: Selenium (61% daily value), Vitamin C (40% dv), Iron & Vitamin A (20% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 1/2 vegetable, 3 lean meat, 1 fat
More From EatingWell
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- Cinco de Mayo
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- May/June 2008