SAUTÉED YARD-LONG BEANS AND SHRIMP
Note: Yard-long beans are also known as Chinese long beans, or "bora" in the Caribbean. Yard-long beans should have their ends trimmed. Fresh green beans may be substituted, but be sure to remove their strings. Wear rubber gloves when working with Scotch bonnet peppers, which are very hot, to avoid burning your skin. Remove the seeds and start with 1/2 of 1 pepper unless you are accustomed to high heat. Serve with rice or the Caribbean flat bread called roti. From "Tastes Like Home: My Caribbean Cookbook," by Cynthia Nelson.
• 2 tbsp. canola oil
• 1 c. small raw shrimp (use medium size if you cannot find small)
• 1 small onion, diced (1/2 c.)
• 2 garlic cloves, crushed
• 2 sprigs fresh thyme
• 1 Scotch bonnet pepper to taste, finely minced (see Note)
• 1/2 c. diced tomatoes
• Salt to taste
• 4 c. yard-long beans, cut in 1/2-in. pieces (see Note)
Heat oil in wok or large frying pan until almost smoking. Add shrimp and stir-fry for 1 minute only. Remove shrimp to a bowl and set aside.
Add onions to pan and sauté 1 to 2 minutes (if pan needs more oil, add a drizzle). Add garlic, thyme, Scotch bonnet pepper and tomatoes. Continue to sauté for about 1 minute. Season with salt.
Add yard-long beans and mix all ingredients thoroughly, cover, reduce heat to simmer and let cook for 15 to 20 minutes or until beans are cooked through. (Cook less time if you prefer beans al dente.)
About 2 minutes before the beans are done, stir in shrimp and finish cooking with pan uncovered.
Nutrition information per serving:
Calories 206 Fat 10 g Sodium 460 mg
Carbohydrates 16 g Saturated fat 1 g Calcium 120 mg
Protein 14 g Cholesterol 102 mg Dietary fiber 5 g
Diabetic exchanges per serving: 3 vegetable, 1 lean meat, 1 1/2 fat.