1 bell pepper, chopped
1 large onion, chopped
2 T. olive or canola oil
14 oz. can whole peeled tomatoes (don't drain)
1/4 tsp. black pepper
dash red pepper flakes (to taste)
1 T. Worchestershire
1 can condensed tomato soup
1 lb. shrimp, peeled and deveined
rice (optional) - I understand long grain Bismati rice has the lowest glycemic index, even better if it's brown
In a large pot with a lid, heat oil; saute onion and bell peppers until tender. Add canned tomatoes, black pepper, red pepper flakes, and Worchestershire. Simmer for one hour, stirring occasionally. (This is a good time to peel the shrimp.) About 5 minutes before serving, add the soup and shrimp. Simmer until shrimp is cooked through. Traditionally served over rice, but is certainly good alone.
Without rice: 1/4 recipe = (about) 23 g. protein, 12 g. carb, 10 g. fat
1/3 recipe = 32 g. protein, 17 g. carb, 13 g. fat
With rice: 1/4 recipe with 1/3 c. white rice = 25 g.protein, 28 g. carb, 10 g. fat
Notes: if you want less fat, you can cut the oil in the recipe to 1 Tablespoon with no harm done.
You can add up to 1 more pound of shrimp (for total of two pounds) with this same amount of sauce. Of course this will increase the proportion of protein to the entire recipe considerably.
Is good leftover, but is best if heated gently on the stove rather than in the microwave, though you can microwave it. (Mainly you don't want to overcook the shrimp.)