Tuscan Shrimp and Beans

I love anything Tuscan so this recipe caught my eye. Cook’s Illustrated featured it in its March/April 2017 edition. You will find a bounty of beans in many Tuscan dishes (which is why I like them) and adding shrimp to the beans seemed like a winning combination. This deeply flavored dish will be a regular on my menu rotation, especially because you cook everything in one pot and its on the table in 30 minutes. Serve this heart healthy dish with a dark leafy green salad and a piece of fresh, whole grain bread (for dipping into the luscious broth at the bottom of the bowl).

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Tuscan Shrimp and Beans

Ingredients

  • 1 pound large shrimp, shell-on (26-30 per pound), peeled, reserving shells
  • ¼ cup extra-virgin olive oil
  • 1 cup low-sodium chicken or vegetable broth
  • 1 onion, minced
  • 4 garlic cloves, minced
  • 1 can anchovy fillets, drained
  • ¼ teaspoon red pepper flakes
  • 1 (15-ounce) cans cannellini beans (drain and rinse one can but leave the other undrained)
  • 1 (14.5 ounce) can diced tomatoes, drained
  • ¼ cup shredded fresh basil
  • ½ teaspoon grated lemon zest plus 1 tablespoon lemon juice

Directions

Heat 1 tablespoon oil in 12-inch skillet over medium heat. Add shrimp shells and cook, stirring frequently, until they begin to brown, about 5-6 minutes. Remove skillet from heat and add 1 cup chicken or vegetable broth. Return to medium heat and simmer gently, for 5-8 minutes. Strain mixture through a colander over a large bowl. Discard shells and reserve liquid. In the same skillet, heat 2 tablespoons oil, onion, garlic, anchovies, pepper flakes, ¼ teaspoon salt and 1/8 teaspoon pepper. Cook, stirring occasionally, until onions soften, about 5 minutes. Add 1 can drained beans, 1 can undrained beans and their liquid, tomatoes, and shrimp stock. Bring to a simmer and simmer, stirring occasionally, for 15 minutes. Reduce heat to low, add shrimp, cover, and cook until shrimp are just opaque, 5-7 minutes. Remove from heat. Stir in basil, lemon zest, lemon juice. Drizzle with 1 tablespoon of olive oil if desired.

JudyMatusky.com

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Note: I did not have fresh basil so I used parsley and topped the dish with some pesto I had in the fridge. I made modifications to the Cook’s Illustrated recipe, Click here for the original version.

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Nutrition Note: Add 2 cups of legumes (beans and lentils) to your diet each week. The fiber is beneficial for you and provides a food source for the friendly bacteria living in your gut (we want to feed them well so they stick around). No need to worry about the cholesterol content in shrimp. Shrimp is a very lean source of protein and provides a small amount of omega-3 fatty acids. Research indicates that dietary cholesterol does not elevate blood levels of cholesterol.

2 Comments Add yours

  1. this looks and sounds so good!

    Like

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