Spanish Rice With Shrimp

 

 

 

 

 

 

 

 

 Few foods other than halibut, salmon, cod, and herring are naturally good sources of vitamin D.

 

 

 

 

 

 

 

 

 

 

A delicious dose of vitamin D

by Cheri Swoboda, The Oregonian

 

Besides boasting other vitamins, Spanish Rice With Shrimp also is relatively low in fat 

Pick up any recent health publication, and you'll probably read about the importance of vitamin D -- aka the sunshine vitamin -- for healthy bones and other systems.

Although current daily recommendations are 200 international units for kids and young adults, 400 for ages 50 to 70 and 600 for older adults, many experts are now saying we may need much more, as much as 1,000 international units a day.

Recipe with this story: Spanish Rice With Shrimp

 

Although the sun is the best source of this vital nutrient, our northern latitude (and the use of sunscreen) make it harder for Oregonians to get enough vitamin D.

Many people take a supplement, but you also can boost your intake with certain foods, including fortified dairy products, mushrooms and fatty fish.

For a delicious dose of vitamin D, try Spanish Rice With Shrimp. In addition to providing plenty of the sunshine vitamin, shrimp also are a good source of vitamin B-12, protein, iron, selenium and niacin. Note, too, that only 14 percent of the calories in this dish come from fat. 

 

 

 

 

 

 

 

 

Spanish Rice With Shrimp

Makes 3 servings

Ingredients

• ½ pound shrimp (about 2 cups; 18 to 20 large shrimp) peeled, shells reserved
• 2 cups water
• 1 cup bottled clam juice
• Pinch crushed red pepper flakes or cayenne pepper
• ⅛ teaspoon paprika
• 1 teaspoon kosher salt
• 3 tablespoons olive oil
• ½ medium onion, chopped
• 4 large cloves garlic, coarsely chopped
• ½ ripe tomato, coarsely chopped
• 1 green bell pepper, cored and diced (optional)
• 1 cup medium-grain rice, uncooked
• 2 tablespoons chopped fresh Italian (flat-leaf) parsley (optional)
• Lemon wedges, for serving

 

Instructions

In a small saucepan add the shrimp shells with the water, clam juice, pepper flakes, paprika and salt. Bring to a boil, reduce the heat to a simmer, cover and cook for 10 minutes.

 

Meanwhile, heat a 10-inch skillet with the oil over medium-low heat. Add the onion and cook, stirring frequently, until softened, about 6 minutes. Add the garlic, tomato, green pepper, if using, and cook until softened, 2 to 3 minutes.

 

Remove the shrimp-shell broth from the heat and strain through a sieve into a 4-cup measure. You should have 2¾ cups liquid; if there is less, add water to make up the difference.

 

Increase the heat under the skillet to medium high. Stir in the rice and cook, stirring frequently, until it becomes somewhat translucent, about 1 minute. Add the strained broth, spread the rice into an even layer and bring to a boil. Reduce the heat to medium and simmer vigorously for 5 minutes. Arrange the shrimp on top of the rice and simmer another 3 minutes. Reduce the heat to medium low, and simmer gently until the rice is just tender and the liquid is absorbed — another 8 to 10 minutes. (It's all right if the rice starts to stick to the bottom of the pan; it can be brown, but don't let it burn.)

 

Remove from heat, cover and let rest for 10 minutes.

 

Sprinkle with the parsley, if using, and serve with lemon wedges.

 

 

 

 

 

 

 

 

 

http://www.oregonlive.com/foodday/index.ssf/2008/07/try_this_for_a_delicious_dose.html