The Protein to Include in Every Diet: Shrimp

I know one thing I can always make for dinner and I’m happy, the husband is happy, and its easy to add to almost any dish- shrimp. Luckily, it’s also an amazing source of protein. In my clean eating groups on Facebook I try to highlight this for all the seafood lovers out there. A frozen bag will do but you can usually get a good deal on it at the grocery store if you look! One article I found on a cancer survivor’s meal guide that had these nifty facts:

  • Shrimp are an excellent source of selenium(essential trace mineral important for cognitive function, a healthy immune system and fertility for both men and women)
  • Shrimp are unusually low-fat, low-calorie protein
  • A four ounce serving of shrimp supplies 23.7 grams of protein (that’s 47.4% of the daily value for protein) for a mere 112 calories and less than a gram of fat
  • Shrimp also are a very good source of vitamin D and vitamin B12

 

Nutrition aside, the variety of ways to cook and prepare shrimp are boundless (cue Bubba from Forest Gump recipe ideas!). Whether steamed shrimp and cocktail sauce is the perfect appetizer or you crave a decadent pasta dish – with healthy trade-offs and portion control you CAN eat that on a diet. I chose a few recipes to share that are both healthy and unique and I look forward to trying a few in the coming weeks so I welcome comments and suggestions as well!

 Shrimp Salad Stuffed Avocados

shrimp stuffed-avocadod

Ingredients

  • 2 avocados, pitted
  • 2 tbsp. Extra virgin olive oil
  • 1/2 lb. raw, de-veined shrimp (fresh or frozen)
  • 1 c. cherry tomatoes, halved
  • 1/2 c. corn (fresh, frozen, or canned)
  • 1/4 c. Greek yogurt
  • Juice of 1 lemon
  • kosher salt
  • Freshly ground black pepper
  • Basil, for garnish

Preparation

  1. Scoop out avocados, leaving a small border. Dice avocado and set aside.
  2. In a skillet over medium-high heat, heat olive oil. Add shrimp and cook until fully cooked through, 5-7 minutes. Let cool, then chop into bite-size pieces.
  3. In a large bowl, toss diced avocado with shrimp, tomatoes, corn, greek yogurt, and lemon juice. Season with salt and pepper.
  4. Divide salad among 4 avocado halves. Garnish with basil.

 

Shrimp Curry

shrimp

Ingredients

  • 1 large onion, quartered
  • 1 (2-inch-long) piece fresh ginger, peeled
  • 1/2 teaspoon salt
  • 1/2 teaspoon sugar
  • 1/4 cup vegetable oil
  • 1 1/2 teaspoons curry powder (preferably Madras)
  • 1 to 2 fresh serrano chiles, halved lengthwise
  • 1 cup water
  • 1 (14-oz) can unsweetened coconut milk (not low fat)
  • 1 tablespoon fresh lime juice
  • 1 lb large shrimp in shell (21 to 25 per lb)
  • Accompaniment: cooked basmati rice
  • Garnish: lime wedge

Preparation

  1. Pulse onion and ginger in a food processor until finely chopped. Cook onion mixture with salt and sugar in oil in a 12-inch heavy skillet over moderate heat, stirring frequently, until onion begins to brown, about 5 minutes. Stir in curry powder and chiles and cook, stirring frequently, 2 minutes. Stir in water, coconut milk, and lime juice and simmer, stirring occasionally, until thickened, 5 to 8 minutes.
  2. While sauce simmers, peel shrimp (devein if desired) and season with salt and pepper. Add shrimp to sauce and simmer, stirring occasionally, until shrimp are just cooked through, about 3 minutes. Add salt to taste and serve immediately.
Garlicky Grilled Shrimp and Couscous
shrimp-2
Ingredients
Marinade
  • 1½ lbs. jumbo shrimp, cleaned + deveined, shells removed
  • 1 garlic clove, grated
  • 1 tbsp. white wine
  • 2 tbsp. olive oil
Garlic butter sauce
  • 2 tbsp. butter
  • 1 garlic clove, grated
  • ¼ c. white wine
Couscous salad
  • 1 c. dry whole wheat couscous
  • 2 ears of corn, cleaned
  • ½ English cucumber, thinly sliced
Lemon vinaigrette
  • juice of 1 lemon
  • 2 tbsp. olive oil
  • ⅓ c. roughly chopped parsley
  • salt + pepper to taste
*Because the couscous salad needs a little time to chill, make sure to start that first before you grill the shrimp.
Preparation
  1. For the couscous salad, bring a large pot of water to a boil. Add the corn and cook until tender, about 5 minutes. Using tongs, remove the corn and place onto a cutting board; do not discard the water. When cool enough to handle, shave the kernels off the cob.
  2. In a large bowl, add the dry couscous. Cover with 1 cup of the reserved hot cooking water. Cover with plastic wrap and let it sit for about 5 minutes. When ready, drizzle with olive oil and fluff with a fork to prevent sticking. Spread out onto a rimmed baking sheet to cool.
  3. For the vinaigrette, add the lemon juice to a small bowl and slowly whisk in the olive oil to emulsify. Add the parsley, and season with salt and pepper to taste. Set aside.
  4. To finish the salad, add the cooled couscous, corn, and cucumbers to a bowl. Pour over the vinaigrette. Mix well to combine and chill before serving.
  5. For the marinade, place the shrimp, garlic, white wine and olive in a large bowl. Season with salt and pepper. Marinate for up to 15 minutes (any longer and the shrimp will get rubbery).
  6. Preheat the grill to medium heat. Grill the shrimp for about 3-4 minutes on each size. Grill time will vary depending on the size of your shrimp. Transfer to a platter.
  7. To make the sauce, add the butter, white wine, and garlic to a small pan over low heat. When the butter is melted, and the garlic is fragrant remove from the heat.
  8. To serve, pour the garlic butter sauce over the grilled shrimp. Arrange the couscous salad on the side with extra lemon and olive oil, if desired.

Sources:

http://www.delish.com/cooking/recipe-ideas/g3235/healthy-shrimp-recipes/?slide=1

http://www.epicurious.com/recipes/food/views/shrimp-curry-231646

http://www.huffingtonpost.com/2015/08/13/shrimp-recipes_n_1367998.html

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