I love seafood and now that the obligatory Memorial Day steak and burger grilling frenzy is over, I’m all about using these lighter proteins with freshly grown vegetables and herbs from my garden. No garden? No biggie. Head to any grocery store to grab these easy to find ingredients.
For some reason, shrimp and other crustaceans don’t often come to mind when thinking about an everyday dinner ingredient. Nowadays, they’re just as inexpensive as meat or chicken. You can pick them up anywhere in large, frozen bags to keep for those “emergency” days when you don’t have enough time to shop. While we all prefer fresh ingredients, I honestly can’t tell the difference once they’ve taken on the flavors of whatever sauce they’re cooked in. Here, I use fresh shrimp and packaged langoustine tails from Trader Joe’s. They come already cooked, so I just put them in at the end, so as not to overcook them. Don’t like them? Just double the shrimp or substitute scallops.
If you’re serving this for family members and your kids are dying to have a starch to go with it, make a pile of brown rice as a side. It melds nicely with the tomato base and will also stretch the recipe to 10 servings. That’s a nice bonus, don’t you think?
Rona’s Shrimp and Langoustine RatatouilleServes: 8 Prep time: 20 minutes Cook Time: 45 minutes
I love a good, “almost one-dish” meal and this one is filling, flavorful and uses lots of different vegetables and fresh herbs. The shrimp and langoustine tails add good quality protein for a filling, but not heavy, meal. It’s also very low on the glycemic index and a very good source of Vitamin C, Vitamin K and selenium.
Nutritional information per serving:
Calories: 280 Total Fat: 7gr Sat fat: 1gr Cholesterol: 161gr
Sodium:193gr Carbohydrates: 26gr Fiber: 9gr Sugars: 12gr Protein: 27 gr
3 tbsps olive oil
1 large, sweet onion, chopped
6 garlic cloves, minced
2 medium eggplant, cut into 1” pieces
4 medium zucchini, sliced
1 red bell pepper, cut into 1” pieces
2C crimini mushrooms, sliced
1 yellow bell pepper, cut into 1” pieces
1/2C white wine
2 tbsps fresh oregano, chopped
2 tbsps fresh basil, chopped
1/4C fresh Italian parsley, chopped
3 14oz cans diced tomatoes
1 tsp red pepper flakes
½ tsp salt
Fresh pepper to taste
1 lb large shrimp, shelled and deveined
1 lb langoustine tails (sold at Trader Joe’s)
8 tbsp Parmesan cheese (optional)
Heat 2 tablespoons of the oil in a 12 qt pot over medium heat.
Add the onion and cook for about 5 minutes or until it starts to become translucent.
Add garlic and cook another 2 minutes.
Add eggplant, zucchini, mushrooms and bell peppers. Stir and add wine. Cook for another 10 minutes
Add all herbs and spices. Reduce heat to medium-low and simmer for 20 minutes, stirring occasionally.
In a large nonstick skillet, heat last tablespoon of oil. Add shrimp and langoustine tails (uncooked variety). Cook 2-3 minutes on all sides until color changes.
Add protein to ratatouille. Stir and let simmer for another 10 minutes.
Serve with a sprinkle of Parmesan cheese on top, if wanted.