Eat healthier with these 2 shrimp dishes

Love eating fresh and flavourful shrimp, but don't love soaking them in unhealthy fattening sauces? Try these two recipes featuring shrimp for a healthier alternative.

Eat healthier with these 2 shrimp dishes

1. Broiled shrimp with tomato cocktail sauce

Preparation time 15 minutes; Cooking time 10 minutes; Serves 4

Ingredients:

  • 17 ml (3 1/2 tsp) chili powder, divided
  • 8 ml (1 3/4 tsp) ground coriander, divided
  • 3 ml (3/4 tsp) ground ginger, divided
  • 2 ml (1/2 tsp) salt, divided
  • 250 ml (1 c) canned crushed tomatoes
  • 30 ml (2 tbsp) tomato paste
  • 10 ml (2 tsp) horseradish
  • 10 ml (2 tsp) balsamic vinegar
  • 10 ml (2 tsp) honey
  • 10 ml (2 tsp) minced pickled jalapeño pepper
  • 725 g (1 1/2 lb) large shrimp, shelled and deveined
  • 15 ml (1 tbsp) olive oil

Instructions:

  1. In a medium bowl, stir together seven millilitres (1 1/2 teaspoons) of the chili powder, three millilitres (3/4 teaspoon) of the coriander, one millilitre (1/4 teaspoon) of the ginger and one millilitre (1/4 teaspoon) of the salt. Add the crushed tomatoes, tomato paste, horseradish, vinegar, honey and jalapeño. Refrigerate until ready to use
  2. In a large bowl, combine the remaining 10 millilitres (two teaspoons) chili powder, five millilitres (one teaspoon) coriander, two millilitres (1/2 teaspoon) ginger and one millilitre (1/4 teaspoon) salt. Add the shrimp, and toss well to coat. Add the olive oil and toss again
  3. Preheat the broiler. Broil the shrimp 15 centimetres (six inches) from the heat for two minutes per side, or until cooked through. To serve, place a mound of sauce in the centre of each of four plates and arrange the shrimp around it

Know your nutrition

  • The cocktail sauce is spiced with both jalapeño pepper and chili powder — good sources of capsaicin, known to ease nasal congestion — in addition to the traditional horseradish, which gets its bite from allyl isothiocyanate, thought to protect against food-borne pathogens
  • This dish is also rich in selenium (for optimal immunity) and lycopene (which may protect against male infertility)

Nutritional information per serving:

  • 218 Calories
  • 6.4 g Fat
  • 0.9 g Saturated Fat
  • 29 g Protein
  • 11 g Carbohydrate
  • 1.6 g Fibre
  • 211 mg Cholesterol
  • 704 mg Sodium

2. Shrimp and barley gumbo

Preparation time 15 minutes; Cooking time 35 minutes; Serves 4

Ingredients:

  • 15 ml (1 tbsp) olive oil
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1 green pepper, diced
  • 1 red pepper, diced
  • 725 g (1 1/2 lb) butternut squash, peeled and cut into 1 cm (1/2 in) chunks
  • 250 g (1 c) quick-cooking barley
  • 6 ml (1 1/4 tsp) Louisiana-style red pepper sauce
  • 5 ml (1 tsp) salt
  • 2 ml (1/2 tsp) dried thyme
  • 525 g (18 oz) frozen chopped collard greens
  • 250 ml (1 c) canned crushed tomatoes
  • 500 g (1 lb) medium shrimp, shelled and deveined

Instructions:

  1. In a Dutch oven, heat the oil over medium-low heat. Add the onion and garlic, and cook, stirring frequently for seven minutes, or until the onion is tender. Add the red and green peppers and squash; cook, stirring frequently for five minutes, or until the peppers are crisp-tender
  2. Add the barley, red pepper sauce, salt, thyme and 800 millilitres (3 1/2 cups) of water; bring to a boil. Stir in the collards and tomatoes, and return to a boil. Reduce to a simmer; cover and cook for 10 minutes, or until the barley is tender
  3. Place the shrimp on top of the stew; cover and cook for four to five minutes, or until the shrimp are cooked through

Know your nutrition

  • The combination of collard greens, butternut squash, red and green peppers, and tomatoes makes this Louisiana-influenced stew rich in vitamin C (for better wound-healing) and beta-carotene (for protection from heart disease and vision loss)
  • A 250 gram (one cup) serving of collard greens provides more than 40 percent of the daily value of folate, important in keeping arteries clear. Leave the shells on the shrimp tails for a more attractive presentation

Nutritional information per serving:

  • 409 Calories
  • 6.6 g Fat
  • 0.8 g Saturated Fat
  • 29 g Protein
  • 64 g Carbohydrate
  • 11 g Fibre
  • 140 mg Cholesterol
  • 927 mg Sodium

By including nutrient-rich ingredients and opting for lighter cooking methods you can enjoy shrimp in a healthy and tasty way.

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