Serve this sautéed fennel and shrimp with a tomato-caper sauce in whatever way suits your fancy—with pasta, whole grains, such as bulgur or brown rice, or even mashed potatoes. Serve with: A mixed green salad.

From EatingWell:  November/December 2009

4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 large fennel bulb, cored and cut into 2-inch-long strips (about 4 cups)
• 1 15-ounce can diced tomatoes, preferably fire-roasted
• 1 tablespoon chopped fresh oregano or 1 teaspoon dried
• 1 pound peeled and deveined raw shrimp (21-25 per pound)
• 2 tablespoons capers, rinsed
• 1/4 teaspoon freshly ground pepper
• 1/4 cup crumbled feta cheese

Preparation

1. Heat oil in a large skillet over medium heat. Add fennel and cook, stirring occasionally, until starting to brown, 6 to 8 minutes. Add tomatoes and oregano and cook, stirring and scraping up any browned bits, about 30 seconds. Add shrimp and cook, stirring occasionally, until pink and just cooked through, about 4 minutes. Stir in capers and pepper. Serve sprinkled with feta.

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Healthy weight | Heart healthy | Gluten free | View Complete Nutrition Guidelines»

Nutrition

187 calories; 7 g fat (2 g sat, 3 g mono); 176 mg cholesterol; 10 g carbohydrates; 21 g protein; 3 g fiber; 610 mg sodium; 412 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat, 1 fat

Nutrition Note: Vitamin C (45% daily value), Iron (20% dv), Vitamin A (15% dv).

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