Seafood in Thai-Curry Bean Sauce
This recipe tastes as if it should have lots of sodium, but it doesn't. The beans are a prime source of fiber.
INGREDIENTS | SERVES 4
- 2 teaspoons sesame or canola oil
- 1 teaspoon curry powder
- ¼ teaspoon freshly ground black pepper
- ⅛ teaspoon ground cumin
- ⅛ teaspoon ground coriander
- pinch dried red pepper flakes
- pinch ground fennel seeds
- pinch ground cloves
- pinch ground mace
- 1 tablespoon water
- 1 small sweet onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon no-salt-added, unsweetened applesauce
- ¼ cup dry white wine
- ¼ teaspoon low-sodium chicken bouillon
- ¼ cup water
- ⅛ teaspoon dried lime juice granules, crushed
- ⅛ teaspoon dried ground lemongrass
- ¼ packed cup fresh parsley leaves
- ¼ packed cup fresh basil leaves
- 1 tablespoon freeze-dried shallots
- 1⅓ cups canned no-salt-added cannellini beans, drained and rinsed
- ½ pound shelled and deveined shrimp
- ½ pound scallops
Bring the oil to temperature in a large, deep, nonstick sauté pan over medium heat. Add the curry powder, pepper, cumin, coriander, red pepper flakes, fennel seeds, cloves, and mace; sauté for 1 minute. Remove 1 teaspoon of the seasoned oil from the pan and set aside. Add the 1 tablespoon water and bring it to temperature, stirring to mix it with the seasoned oil remaining in the pan. Add the onion and sauté over moderately low heat until the onion is soft. Add the garlic and sauté for 1 minute, being careful not to burn the garlic.
Add the applesauce and wine and simmer the mixture until the wine is reduced by half. Add the chicken base and stir to dissolve it and mix it into the onion mixture. Add the ¼ cup water and bring to a boil. Add the lime juice granules, lemongrass, parsley, basil, shallots, and ⅓ cup of the beans. Reduce heat and simmer, stirring, for 1 minute.
Transfer the wine-bean mixture to a blender or food processor container;pulse to purée. Pour the wine-bean purée back into the saucepan and add the remaining beans. Simmer to bring the entire mixture to temperature, then keep warm.
Wash the shrimp and scallops under cold water. Blot dry between paper towels. Bring a nonstick skillet or sauté pan to temperature over moderately high heat. Add the seasoned oil. When the oil is hot (but not smoking), add the shrimp and sauté for 2 minutes on each side or until cooked through. Using a slotted spoon, transfer the shrimp to a plate and keep warm.
Add the scallops to the skillet and sauté for 1 minute on each side or until cooked through. Divide the bean sauce among 4 shallow bowls and arrange the shellfish on top.
Protein: 26.81 grams
Carbohydrates: 19.48 grams
Fiber: 6.53 grams
Fat: 4.18 grams