BODYWISE RECIPE: Kebabs a quick, flavorful meal

Story by Linda Gassenheimer
(McClatchy-Tribune News Service)
Mon, Jun 18, 2012
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Kebabs with a mixture of seafood and colorful vegetables make a quick, flavorful dinner. These kebabs need only 5 minutes to cook. The pieces will be crisp outside and moist and tender inside.

You can use any type of seafood.

And a broiler can be used instead of a grill.

Seafood Kebabs

2 tablespoons lime juice

1 tablespoon olive oil

1 clove garlic, crushed

1/8 teaspoon salt

1/4 teaspoon fresh ground black pepper

1 teaspoon dried dill

12 large peeled, deveined shrimp (6 ounces)

7 large sea scallops (6 ounces)

1 medium zucchini cut into 1-inch pieces (2 cups)

1 medium yellow squash cut into 1-inch pieces (2 cups)

4 skewers

Preheat stove-top grill. Mix lime juice, olive oil, garlic, salt, pepper and dill together. Add shrimp, scallops and vegetables and set aside to marinate for 15 minutes. Turn once during this time.

Alternate the vegetables, shrimp and scallops on the skewers. Place on a stove-top grill for 2 minutes per side. Do not overcook the fish. Sprinkle with salt and pepper to taste. Place skewers on two dinner plates or remove seafood and vegetables from skewers onto 2 plates and serve. Makes 2 servings.

Per serving: 224 calories, 5 grams fat, 0 grams saturated fat, 157 milligrams cholesterol, 34 grams protein, 12 grams carbohydrates, 4 grams dietary fiber, 7 grams sugars, 314 milligrams sodium.

Quick Brown Rice

1/2 cup quick-cooking brown rice

2 teaspoons olive oil

Salt and fresh ground black pepper

Fill a medium saucepan halfway with cold water and add the rice. Bring water to a boil and gently boil rice for about 30 minutes. Test a few grains to see if they are cooked through but still firm. Drain, leaving a little water on the rice. With a fork, stir in the oil and add salt and pepper to taste. Serve with the kebabs. Makes 2 servings.

Per serving: 210 calories, 6 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 5 grams protein, 35 grams carbohydrates, 2 grams dietary fiber, 0 grams sugars, 3 milligrams sodium.

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