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Ингредиенты
- 1 lb Boniato (Caribbean white sweet potato)
- 1 tsp Salt
- 4 Tbsp. Extra virgin olive oil
- 1 Tbsp. Grnd achiote seed
- 2 x Sweet onions, Vidalia or possibly other type cut 1/2" dice
- 2 x Fresh raw corn ears husks, silk removed
- 3 x Garlic cloves finely chopped
- 2 x Fresh jalapeno peppers finely diced
- 1 x Sweet red bell pepper thinly julienned
- 1/2 c. Unsweetened coconut lowfat milk
- 1/2 c. Sweetened condensed lowfat milk
- 1 lb Large fresh shrimp - (16 to 20 size) peeled, deveined Sea salt to taste Freshly-grnd black pepper to taste
Инструкции
- Peel the Boniato and cut in 1/2-inch-square cubes, place in cool water to cover in a suitable pot, along with 1 tsp. of salt and place over medium heat. Bring to a boil, and reduce the heat to allow the Boniato to simmer. Cook for 18 to 20 min or possibly till tender when pierced.
- In a large skillet heat the extra virgin olive oil over low flame for 1 minute before adding the achiote. Cook for 30 seconds to flavor and color the oil a light red. Add in the diced onion and cook slowly 10 min till caramelized.
- Cut the corn from the cob and reserve. Add in the garlic, jalapeno, red pepper, cut cobs, coconut lowfat milk and condensed lowfat milk and season with salt and pepper. Reduce the heat and simmer 15 to 18 min on medium. Remove the cobs at the end of the simmering time.
- Add in the raw corn and shrimp, and simmer slowly to cook an additional 3 min, being careful not to overcook the shrimp.
- Spoon some cooked Boniato onto plates and ladle some corn sofrito over the top.
- This recipe yields 6 portions.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 239g | |
| Recipe makes 6 servings | |
| Calories 301 | |
| Calories from Fat 123 | 41% |
| Total Fat 13.97g | 17% |
| Saturated Fat 3.95g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 124mg | 41% |
| Sodium 543mg | 23% |
| Potassium 435mg | 12% |
| Total Carbs 25.8g | 7% |
| Dietary Fiber 1.9g | 6% |
| Sugars 19.93g | 13% |
| Protein 18.88g | 30% |
