Carb-Wise: Seared Shrimp with Creamy Caper Sauce
Roasted Broccoli over Fragrant Zesty Bulgur
Cooking time
25 minutes
Servings
2/4
Calories
570 /serving
No detail is overlooked when it comes to flavouring this carb-smart meal. That includes the fluffy base of wholesome bulgur, which is fragrant with lemon zest, garlic and shallot. Roasted florets of broccoli are tender-crisp in a sprinkling of zested herby seasonings. And the stars of each plate are pink curls of shrimp, effortlessly pan-seared and coated in a cream-based pan sauce made with capers and lemon, and finished with butter to ensure mouth-watering moments.
We will send you:
- 285g Shrimp
- 300g Broccoli florets
- 3 Garlic cloves
- 1 Shallot (or onion)
- 1 Lemon
- 10g Capers
- 80g Bulgur
- 30ml Vegetable demi-glace
- 60ml Heavy cream
- 9g Zesty Herbs spices (garlic, dehydrated carrots, red bell pepper, onion, chives, salt, spices, mustard, sugar, sunflower oil, lemon oil)
Contains: Milk, Mustard, Shrimp, Wheat
You will need:
Medium pot
Large pan (non-stick if possible)
Zester
Sheet pan
Grater
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
29 g
Saturated Fat
12 g
Sodium
1470 mg
Total Carb
52 g
Sugars
6 g
Protein
31 g
Fibre
10 g
Preparation
Mise en place
Preheat the oven to 450°F. Grate the garlic. Halve, peel and mince the shallot. Zest and juice the lemon.
Roast the broccoli
On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil, ½ the spices and and S&P. Roast, stirring halfway, 14 to 18 min., until tender.
Cook the bulgur
Meanwhile, in a medium pot, heat a drizzle of oil on medium. Add ½ the garlic, ½ the shallot and the lemon zest (start with ½). Sauté, 30 sec. to 1 min., until fragrant. Add the bulgur, 1 ⅓ cups water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff and keep warm.
Cook the shrimp
Meanwhile, pat the shrimp dry with paper towel (remove the shells from the tails if desired); season with the remaining spices and S&P. In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the shrimp* and cook, 1 to 2 min. per side, until opaque and cooked through. Transfer to a plate, leaving any browned bits in the pan. Reserve the pan.
Make the sauce
In the same pan, heat a drizzle of oil on medium. Add the remaining garlic and shallot. Sauté, 30 sec. to 1 min., until fragrant. Add the lemon juice (start with ½), capers, cream, demi-glace, 2 tbsp water (double for 4 portions) and S&P; bring to a boil. Reduce the heat to simmer and cook, scraping up any browned bits, 2 to 3 min., until slightly reduced. Add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the bulgur between your plates. Top with the broccoli and shrimp. Spoon the sauce over. Bon appétit!
*Health Canada recommends cooking shellfish to a minimum internal temperature of 74°C.
