Dukan Diet Recipes > Main dishes > Dukan Diet Shrimp Creole Recipe

Ingredients Needed

1. Red Bell Pepper - sliced (0.5 cup)
2. Onions - chopped (0.5 cup)
3. Celery - chopped (0.5 cup)
4. Garlic - finely chopped (0.5 clove)
5. Bay Leaf (1.0 leaf)
6. Chili Powder (1.0 tsp)
7. Cornstarch (1.0 Tsp)
8. Hot Sauce (1.0 cup)
9. Worcestershire Sauce (1.0 tbsp)
10. Granulated Splenda (0.5 tsp)
11. Tomatoes - diced and with liquid (1.0 can)
12. Water (0.5 cup (8 fl oz))
13. Clam Juice (0.25 cup)
14. Shrimp - shelled and deveined (1.5 lb)
15. Lime Juice (1.0 Tbsp)
16. Olive Oil Cooking Spray (0.333333333333333 second spray)
17. Salt (1.0 dash)
18. Black Pepper (1.0 dash)
19. Green Onions - chopped (1.0 medium)

Instructions

Here is a very good and quick dinner you can add to your dukan-diet. It’s delicious and very healthy.

• First, sauté ½ cup diced red bell pepper, ½ cup chopped onions, and ½ cup chopped celery with a bit of olive oil spray on in a Dutch oven for about 5 minutes.
  
  Tips on sautéing:
  
  It is best to pre heat the skillet or sauté pan over medium heat for a few minutes. If the pan is not hot enough or the heat is too low, the food will end up releasing liquid, and you will be steaming the food rather than sautéing.
  
  To promote even browning and cooking when sautéing tender vegetables and bite-sized pieces of meat, stir frequently (but not constantly). However, dese vegetables like cubed potatoes should be stirred once every few minutes so that they don’t fall apart as they become tender.
  
  To keep portion-sized cuts of meat like chicken breasts, steaks, or pork medallions from sticking, only turn them once so they have enough time to form a nice crust.
• When done, combine 1 clove of finely chopped garlic, 1 teaspoon chili powder, ½ teaspoon Splenda, and 1 teaspoon corn starch to the bell pepper mixture and continue to cook it in the Dutch oven for 1 minute.
• Next, add 1 tablespoon of your favorite hot sauce, 1 tablespoon of Worcestershire sauce, 1 (14 oz.) can diced tomatoes with liquid, ½ cup water, ¼ cup clam juice (note: clam juice is optional, you can just add more water in its place). Cover the dish and cook for another 20 minutes.
• Then, toss 1.5 lbs. of fresh peeled and deveined shrimp into 1 tablespoon lime juice. Since shrimps are highly perishable, refrigerate them until you are ready to put in the sauce.
• Now, spice the sauce with salt and pepper, toss in the shrimp into the Dutch oven. Cover the pot and cook for 3 minutes more.
• Finally, garnish the dish with finely diced green onions, serve immediately and enjoy!
• Shrimp health benefits:
  
  There are a lot of healthy benefits on consuming shrimps, here are some of them:
  
  Shrimp helps on strengthening bones. Shrimps have phosphorus content in its body. Calcium together with phosphorus are two substances that will work together to form strong bones and teeth. When consuming shrimps, it is best eaten with the skin since it contains shrimp shell or ‘Glucosamine’. Glucosamine is useful to help the formation of cartilage in bone joints. Damaging or depletion of cartilage will result to sever joint pains, commonly known as calcification.
  
  Consuming shrimp helps to process fats. Vitamin B3 or Niacin that is found in shrimps can help process fats, carbohydrates, and proteins to energy for your body. Niacin also helps on maintaining healthy skin and helps on prevention of skin scaly.
  
  This delicious seafood also helps on stabilizing blood sugar levels. Shrimps are also a good source of magnesium. According to recent studies, magnesium can help prevent the development of type tow diabetes.
  
  Without adequate protein intake, skin moisturizing and expensive shampoos will not be as useful for your hair and skin. Protein is contained in every living cell tissue, and shrimp is a very rich source of minerals, it will help on maintaining healthy skin, hair and nails.
  
  Shrimp is very low in calorie, so it is very compatible with any diet that you run. Thus, perfect for your dukan-diet!

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Nutritional Information for 1 Serving

• Calories

  297.4

• Fat

  4.6g

• Carbs

  6.4g

• Protein

  2.6g