Tuesday, February 2, 2016

Heart Healthy Helping of Shrimp Pilaf

Seafood, whole grains, beans, nuts, fresh vegetables and olive oil all make the heart healthy foods list and all comprise this meal in a bowl we ate for dinner.  The recipe was inspired by Clean Eating Magazine.  While I've cooked whole grain farro before, I've never pre-soaked it before as recommended in the recipe.  Today I did that, soaking it during the day, then draining on a baking sheet prior to toasting and simmering.  I do believe it reduced the cooking time, and the taste was delicious.

Shrimp Pilaf

(Serves 4)

Soak farro 8 hours in double the amount of water.
1/2 cup dry farro
Drain and dry slightly on baking sheet.

In a 12 inch non-stick skillet, saute shallots, fennel, carrot, celery,and garlic in olive oil for 3 minutes.
1 teaspoon olive oil
2 tablespoon shallots, diced
1/3 cup fennel, diced
1/2 carrot, peeled and diced
1/3 cup celery, diced
1 garlic clove, crushed

Add squash and farro.  Saute for one minute.
1/2 small yellow squash, diced
Soaked and drained farro

Add broth, oregano and parsley.  Bring to a boil.  Lower heat and cover.  Simmer for 30 minutes.
2 cups vegetable broth, low sodium
2 teaspoon oregano, dried leaves
1/4 cup fresh chopped parsley

Stir in broccoli, lemon, honey, olives and beans.
1/2 cup broccoli flowers
1/2 lemon, juice and zest
1 teaspoon honey
1/4 cup kalamata olives, sliced
1/2 cup soybeans, cooked and drained

In a separate pan, saute shrimp in garlic and buttery spread 3 minutes per side.
1 pound jumbo shrimp, tail intact, peeled
1 tablespoon Earth Balance Buttery Spread
1 garlic clove, crushed

Serve pilaf topped with shrimp and garnished with feta and walnuts.
1/2 cup crumbled feta
1/4 cup toasted walnuts 


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