Shrimp: Put some swing into lean meals

* Given a choice, would you prefer dinner's main course to be quick, low in fat, easy, or exciting? Why choose? These shrimp dishes offer it all, especially if you use pour-from-the-bag individually frozen shrimp--just rinse with hot tap water to thaw almost at once. The first is sticky-glazed shrimp on rice cooked in reduced-fat coconut milk. The other two are one-pan performers; both the couscous and the pasta cook in distinctly seasoned broths along with the shrimp.

Thai Sticky Shrimp with Coconut Rice

PREP AND COOK TIME: About 25 minutes

MAKES: 4 servings

1 can (14 oz.) reduced-fat coconut milk

1 1/4 cups short-grain white rice such as pearl

2 ruby grapefruit (about 2 lb. total)

1/2 cup firmly packed brown sugar

1 tablespoon cornstarch

1/4 cup soy sauce

2 tablespoons rice vinegar

2 tablespoons minced fresh ginger

1 pound thawed frozen uncooked, shelled, deveined shrimp (38 to 50 per lb.), rinsed and drained

1/2 pound Belgian endive, leaves separated, rinsed, and drained

1/2 cup finely slivered fresh basil leaves

1. In a 3- to 4-quart pan over high heat, combine coconut milk, rice, and 3/4 cup water. Bring to a boil, reduce heat, cover, and simmer until rice is tender to bite, about 15 minutes.

2. Meanwhile, cut peel and membrane from grapefruit. Cut between fruit and membrane to release segments into a bowl.

3. In a 10- to 12-inch frying pan, mix sugar and cornstarch. Add soy sauce, vinegar, and ginger. Stir on high heat until boiling, about 1 minute. Add shrimp and stir often until opaque but still moist-looking in center of thickest part (cut to test), 3 to 4 minutes.

4. Mound rice equally on warm plates, spoon shrimp mixture equally onto rice, and garnish with grapefruit segments, endive leaves, and basil.

Per serving: 569 cal., 12% (68 cal.) from fat; 31 g protein; 7.5 g fat (3.6 g sat.); 96 g carbo (3 g fiber); 1,238 mg sodium; 173 mg chol.

Shrimp Couscous

PREP AND COOK TIME: About 25 minutes

NOTES: Garam masala can be found in the dried herbs and spices section at most supermarkets; if not available, use curry powder.

MAKES: 4 servings

3 cups fat-skimmed chicken broth

1/4 cup catsup

1 tablespoon minced fresh ginger

2 teaspoons mustard seeds

1 teaspoon chili powder

1/2 teaspoon garam masala

1/2 teaspoon dried dill weed

1 pound thawed frozen uncooked, shelled, deveined shrimp (38 to 50 per lb.), rinsed and drained

2 cups couscous