Serves 4.

Note: The precooked brown rice, available at many stores, delivers whole grains in less time. Sub steamed white rice if you like.

3 c. precooked brown rice (see Note)

• 2 slices bacon

2 large fennel bulbs, chopped in 1/2 -in. dice, some fronds reserved

• 1/4 tsp. salt

1/2 red bell pepper, chopped in 1/4 -in. dice

1 lb. jumbo shrimp, peeled, deveined

• 1/2 c. white wine


Heat rice according to package directions. Meanwhile, cook bacon in a large skillet over medium-high heat until crisp, 8 minutes. Transfer bacon to a paper towel to cool and drain, leaving the fat in the skillet.

Add fennel to skillet, stirring to coat with the bacon fat. Season with a pinch of salt. Cook until just starting to soften; 3 minutes. Stir in red bell pepper; cook, 3 minutes. (The vegetables should remain tender-crisp.) Add the shrimp in a single layer; season with 1/4 teaspoon salt. Cook, turning once, until just cooked through, 5 minutes.

Pour wine into skillet; lower heat to a simmer. Crumble the bacon; stir into the skillet. Cook just to heat through. Serve the shrimp and vegetables over the rice. Garnish with chopped fennel fronds.

Nutrition information per serving:

Calories 340 Fat 10 g Sodium 840 mg

Carbohydrates 43 g Saturated fat 3 g Calcium 130 mg

Protein 19 g Cholesterol 125 mg Dietary fiber 6 g

Diabetic exchanges per serving: 2 vegetable, 2 bread/starch, 1½ lean meat, 1 fat.