Garlicky Shrimp with Smashed Chickpea "Mofongo"

• 分量: 4 Servings

材料

SMASHED CHICKPEAS

2 teaspoons extra-virgin olive oil

1 medium onion, chopped

½/2 teaspoon kosher salt

Freshly ground black pepper

4 garlic cloves, minced

1½ teaspoons ground cumin

2 (15-ounce) cans reduced-sodium chickpeas, rinsed and drained

¾ teaspoon sazón seasoning (I like Badia Sazón Tropical)

SHRIMP

1 tablespoon extra-virgin olive oil

½/ medium onion, finely chopped

½ green bell pepper, finely chopped

¼ cup minced garlic

¼ cup dry white wine

2 (8-ounce) cans tomato sauce

½/2 teaspoon ground cumin

½/ teaspoon sazón seasoning (I like Badia Sazón Tropical)

¼ teaspoon dried oregano

1 pound peeled and deveined jumbo shrimp (about 24)

2 tablespoons sliced green olives

Chopped fresh cilantro, for garnish

手順

For the smashed chickpeas: Preheat the oven to 200°F.

In a large, deep skillet, heat the olive oil over medium heat. Add the onion, salt, and black pepper to taste and cook, stirring, until softened, 4 to 5 minutes. Increase the heat to medium-high. Add the garlic and cumin and cook, stirring, for 1 minute. Add the chickpeas and cook, stirring, until heated through, about 5 minutes. Using a potato masher or fork, crush the chickpeas in the pan. Stir in 1 cup water and the sazón seasoning. Bring the mixture to a simmer, reduce the heat to medium, and cook until the water is evaporated, 1 to 2 minutes. Transfer to an ovenproof dish and set in the oven to keep warm.

For the shrimp: Use a paper towel to wipe the skillet clean. Set the skillet over medium heat and add the olive oil. Add the onion, bell pepper, and garlic. Cook, stirring, until the onion is translucent, 3 to 4 minutes. Add the wine and cook, stirring gently, until slightly reduced, about 1 minute. Add 1 cup water, the tomato sauce, cumin, sazón, and oregano. Bring the sauce to a simmer, cover, reduce the heat to low, and let cook until the flavors meld, about 10 minutes. Add the shrimp and olives and cook, uncovered, until the shrimp is fully cooked through, stirring occasionally, 4 to 5 minutes total. Divide the chickpeas among 4 bowls. Top each with a generous cup of shrimp and sauce. Garnish with cilantro.

メモ

From Skinnytaste: One and Done pg. 50

栄養

• サービングサイズ: 3/4cup beans + 1cup shri
• カロリー: 412
• 脂肪総量: 10.5 g
• 飽和脂肪: 1 g
• コレステロール: 135 mg
• ナトリウム: 1357 mg
• 炭水化物総量: 45 g
• 食物繊維: 13 g
• 糖質総量: 12 g
• タンパク質: 35 g