Speedy Shrimp & Peas
over Minty Bulgur & Broccoli
Cooking time
10 minutes
Servings
2/4
Calories
550 /serving
Set a speed record at suppertime. Ten minutes is all it takes to land this shrimp dinner within easy reach. The tender pink curls cook up quickly on the stovetop, sizzling in garlic for savoury aromas. Add butter, lemon and seafood demi-glace—plus a scattering of green peas—and you’ve got yourself a stunner of a sauce. Plop them down on a bed of fluffy bulgur, studded with sautéed broccoli and leaves of fresh mint.
We will send you:
- 285g Shrimp
- 15ml Minced garlic
- 300g Broccoli florets
- 1 Bunch of mint
- 1 Lemon
- 150g Green peas
- 80g Bulgur
- 12g Seafood demi-glace
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Clams, Milk, Perch, Shrimp, Tilapia, Wheat
You will need:
Medium pot
Large pan (non-stick if possible)
Oil
3 or 6 tbsp Butter
Salt & pepper (S&P)
Total Fat
23 g
Saturated Fat
12 g
Sodium
1870 mg
Total Carb
59 g
Sugars
8 g
Protein
34 g
Fibre
13 g
Preparation
Cook the bulgur
In a medium pot, combine the bulgur, ¾ cup water (double for 4 portions), ⅓ of the spices 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 the bulgur.
Mise en place
Meanwhile, pick the mint leaves off the stems; roughly chop the leaves. Halve the lemon; juice ½ and cut the remaining ½ into 2 wedges. Quarter the broccoli.
Make the bulgur-broccoli mixture
In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the broccoli and sauté, 2 to 3 min., until beginning to brown. Add ½ the garlic and 2 tbsp water (double for 4 portions). Cook, partially covered, stirring occasionally, 2 to 3 min., until the water has evaporated and the broccoli is crisp-tender; season with S&P. Transfer to the pot of bulgur and add ½ the mint and 1 tbsp butter (double for 4 portions); stir well. Reserve the pan.
Start the shrimp
Pat the shrimp dry with paper towel (remove the shells from the tails if desired); season with the remaining spices and S&P. In the reserved pan, heat a drizzle of oil on medium. Add the remaining garlic and sauté, 30 sec. to 1 min., until fragrant. Add the shrimp and cook, 1 to 2 min. on one side, until partially cooked.
Make the sauce & finish the shrimp
To the pan of shrimp, add 2 tbsp butter, 2 tbsp water (double both for 4 portions), the demi-glace and lemon juice. Cook, stirring frequently, 1 to 2 min., until the shrimp* are opaque, cooked through and coated. Add the peas; stir well.
Plate your dish
Divide the bulgur-broccoli mixture between your bowls. Top with the shrimp and sauce. Garnish with the lemon wedges and remaining mint. Bon appétit!
*Health Canada recommends cooking shellfish to a minimum internal temperature of 74°C.
