MENU

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 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 NOT safe for those who are sensitive to gluten.

 

"Pounding fragrant things - particularly garlic, basil, parsley - is a tremendous antidote to depression."
-Patience Gray, Author and artist

The refrigerator light goes on...

Shrimp has very few calories and almost no fat. While it does have a lot of cholesterol by comparison to other foods, if you are careful to not combine it with too much saturated fat, the shrimp dishes that you know and love can become part of your diet with no problem.

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.    


 

Thai Coconut Shrimp



Servings = 4 | Serving size =4 ounces shrimp and 2 tablespoons peanut sauce

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe also requires making Thai Peanut Sauce

Leftovers are great and keep well for 24 – 36 hours. Note:This recipe is safe for Coumadin® (warfarin) users if the basil is left out.

Serve with Jasmine Rice or Coconut Rice or Coconut Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version

AND

Serve with Thai Cucumber Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Cucumbers in Yogurt with Mint or Bok Choy Slaw

1/2 cups reduced-fat (lite) unsweetened coconut milk
2 cloves garlic (minced)
2 Tbsp fresh lime juice
1 Tbsp fresh ginger (peeled and minced)
1 Tbsp low-sodium soy sauce
1 tsp hoisin sauce
1 Tbsp pure maple syrup
2 cups Thai or sweet basil (finely chopped)
16 ounces large shrimp (peeled and deveined)

Place the reduced-fat coconut milk, minced garlic, lime juice, minced ginger, low-sodium soy sauce, maple syrup and Thai basil in a blender and puree until smooth.

Using two medium sized wooden skewers, assemble small kabobs of shrimp. The amount of shrimp on each kabob will be determined by the size of shrimp that is used. For medium sized shrimp, there should be about 4 shrimp per kabob for a total of 8 kabobs.

Put the shrimp in the bottom of an oblong pyrex dish and add the marinade. Cover tightly with plastic wrap and place in the refrigerator for at least 3 hours (overnight is best).

When ready to cook, preheat the oven to 400°F. Place a non-stick grill pan or skillet in the oven and let it heat for at least 10 minutes. When hot, add the marinated shrimp skewers. As they sear on one side, top the other with about half of the marinade.

The shrimp will grill fast and should be turned after about three minutes. Spread the remaining marinade over the top of the shrimp and grill for another 4 – 5 minutes.

Serve over Coconut Rice with 2 tablespoons of Thai Peanut sauce.

Nutrition Facts

Serving size = 4 ounces shrimp and 2 tablespoons peanut sauce

Servings = 8

.

Amount Per Serving

Calories 168 Calories from Fat 37
  % Daily Value
Total Fat 4g 7%
    Saturated Fat 2g 11%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 170mg 57%
Sodium 340mg 14%
Total Carbohydrates 8g 3%
    Dietary Fiber 1g 4%
    Sugars 4g  
Protein 26g  
Vitamin A 26% Vitamin C 15%
Calcium 10% Iron 22%
Vitamin K 87 mcg Potassium 367 mg
Magnesium 67 mg