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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Choose a gluten-free beer.

 

"It is a hard matter, my fellow citizens, to argue with the belly, since it has no ears."
-Plutarch, Greek philosopher

The refrigerator light goes on...

Combinations of fats like this work great to make a rich sauce. The olive oil is great for sautéing the shallots, garlic and shrimp while the light spread completes the rich flavor without adding too much fat.

Shellfish and Fat and Cholesterol

For some reason shellfish has gotten a bad rap as being something too high in cholesterol for a healthy diet.   

The cholesterol in foods you eat is important and you should be careful but it is so much less important than total fat, saturated fat, sodium, total calories…  Basically cholesterol is at the bottom of the list of things to worry about. 

Shellfish, for the most part, has very little cholesterol.  Crabs, mussels, oysters, clams, scallops and lobster are very low in cholesterol – usually less than 50 mg in a serving.  Best of all there’s almost no fat in these guys.  It may be that it was cooking methods that led dieticians to make shellfish off limits.  Fried clams are a problem not because of the clams but because of the cooking method.  Lobster is a great food but the butter it is drenched in is pure fat. 

It may be that shrimp is what gave shellfish the bad name.  They have a fair amount of cholesterol – 200 mg in about 4 ounces.  While this is more than other meats shrimp has very little fat and almost no saturated fat.  As with any food that is higher in cholesterol using less fat when cooking results in a great dish that is great for you.    


 

Sauteed Shrimp



Servings = 2 | Serving size =4 ounces shrimp

Cooking Time = 30 Minutes

This recipe can be multiplied by 3.

This recipe can be used for leftovers in sandwiches, on top of salads or to make a shrimp salad.

Serve with Romano Grits or Plain Mashed Potatoes or Cheese Grits or Plain Mashed Potatoes - Low Sodium Version

AND

Serve with Sauteed Spinach or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Healthy Caesar Salad

2 Tbsp unsalted butter
1 tsp fresh thyme
2 tsp olive oil
2 cloves garlic
1 large shallot
8 ounces large shrimp (peeled and deveined)
1/4 tsp salt
fresh ground black pepper
pinch cayenne pepper
1 Tbsp fresh lemon juice
1/4 cups beer
4 ounces fresh spinach
4 ounces arugula

Place the olive oil in a large non-stick skillet over medium-high heat. Add the garlic and cook for about one minute and then add the shallot. Cook for another minute tossing well.

Add the shrimp.

Add the salt, pepper to taste and cayenne pepper. Toss with the shrimp and cook for about 30 seconds.

Add the lemon juice and toss until the shrimp is well coated. Cook for about 30 seconds.

Add the beer and fresh thyme. Cook for about one minute tossing frequently.

Add the light spread and toss, cooking for about 30 seconds while it melts.

Serve over Romano Grits.

Place the empty pan on the medium-high heat and add the greens. Cook for about one – two minutes until about half wilted. Serve with the shrimp and grits.

Nutrition Facts

Serving size = 4 ounces shrimp

Servings = 2

.

Amount Per Serving

Calories 260 Calories from Fat 110
  % Daily Value
Total Fat 12g 19%
    Saturated Fat 3g 13%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 173mg 56%
Sodium 612mg 26%
Total Carbohydrates 9g 3%
    Dietary Fiber 2g 10%
    Sugars 2g  
Protein 27g  
Vitamin A 158% Vitamin C 54%
Calcium 22% Iron 30%
Vitamin K 345 mcg Potassium 802 mg
Magnesium 119 mg