Mixed seafood on a white plate on a restaurant table.
If you’ve taken shrimp off the menu because you have fears about high amounts of cholesterol, there is good news. You don’t have to give up shrimp!
Research shows and dietitians concur that the high percentage of “good fats” in shrimp reduces the impact of cholesterol. So, enjoy shrimp as part of a balanced and delicious diet.
In addition to being a great source of high-quality protein, shrimp is rich in health-enhancing nutrients. It also is low in fat and calories. Here are just a few reasons to place shrimp on your menu:
Vitamin D: Four ounces of shrimp provide almost half the daily requirement of vitamin D, also known as the sunshine vitamin. Vitamin D helps build strong bones, maintain a healthy immune system and also may lower the risk of conditions such as Type 2 diabetes, high blood pressure and colon cancer.
Selenium: A serving of shrimp can provide 65 percent of the daily selenium requirement. This powerful antioxidant has been linked to a lower risk of certain cancers and also promotes healthy function of the thyroid gland.
Vitamin B-12: Four ounces of shrimp provide a third of the daily requirement for vitamin B-12. It has many functions, including formation of red blood cells and maintenance of a healthy nervous system.
Tryptophan: One serving of shrimp provides 100 percent of the recommended daily intake of this essential amino acid. Tryptophan plays a role in appetite control and sleep, and improves mood.
This Shrimp Scampi with Tomatoes and Spinach is a “Diva-style” version of the traditional dish. It’s a one-pan meal that can be prepared in less than 30 minutes.
SHRIMP SCAMPI WITH TOMATOES AND SPINACH
Frozen shrimp is the perfect “go to” item for a quick and nutritious meal and works well in this recipe.
1 1/2 pounds jumbo shrimp, fresh or frozen and thawed, shelled and de-veined
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon freshly ground black pepper
1/8 teaspoon cayenne pepper
2 tablespoons unsalted butter
2 teaspoons minced garlic
1 can (14.5 ounces) diced tomatoes with juice
1 cup chicken broth
2 tablespoons freshly squeezed lemon juice
1/4 teaspoon grated lemon zest
1 bag (about 6–10 ounces) fresh baby spinach
2 teaspoons finely chopped flat-leaf parsley or basil leaves
1/2 (8 ounces) of a 16-ounce package linguine pasta, cooked and drained (about 4 cups)
1/2 cup grated Parmesan cheese
1. Put the shrimp on a large pie pan or plate and pat dry completely with a paper towel. Toss the shrimp with the olive oil and 1/2 teaspoon salt, pepper and cayenne pepper. Arrange shrimp so they lay flat and are evenly spaced.
2. Heat a large skillet over medium heat. Add butter to the skillet. When foaming subsides, raise heat to high; carefully invert the plate of shrimp over the pan so the shrimp fall into the pan in an even layer, all at once.
3. Cook the shrimp, without moving them, for 1 minute. Add garlic, turn the shrimp and cook for 1 minute. Transfer shrimp mixture to a bowl and set aside.
4. Return skillet to the heat and add tomatoes, chicken broth and remaining 1/2 teaspoon of salt and black pepper to the pan to make a sauce. Turn heat to high and bring sauce to a boil, scraping up any browned bits from the bottom of the pan with a wooden spoon, until slightly thickened, about 2 to 3 minutes.
5. Add in the spinach, lemon juice and zest, and cook for 3 to 4 minutes or until spinach wilts slightly. Add the shrimp, parsley or basil, and the pasta to the skillet, and toss to coat. Portion onto plates and top with a sprinkle of Parmesan cheese. Serve immediately.
