Wednesday, March 9, 2011

“Shrimp Sundays” and “Fish Fridays”

Did you know?

On January 31st the States Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS) released the “2010 Dietary Guidelines for Americans.” Every five years for the past three decades, USDA and HHS issue updated Guidelines, which serve as the basis for all Federal food and nutrition education programs like the iconic food pyramid. This year, the Guidelines encourage everyone, including pregnant and breastfeeding women, to eat seafood at least twice each week for heart and brain benefits.
Don't forget to eat more seafood during the Lenten season, the 40-day period leading up to Easter when believers from around the world join to abstain from meat and other rich foods! Packed with protein, easy to prepare and incredibly versatile, shrimp is an affordable option for simple and light meals during Lent and throughout the year. The Shrimp Council encourages diners to reach for lighter, simple and delicious shrimp with recipes such as Lemony Shrimp with Asparagus and others found on  Known for its sweet taste, versatility and ease of preparation, shrimp is the number one selling seafood in America, and we’re not pulling your “tail.” Check out these delicious recipes!
Lemony Shrimp with Asparagus


8 oz. dried whole wheat blend thin spaghetti or Angel hair pasta

3 T extra virgin olive oil, divided

4 garlic cloves, minced

1 bunch asparagus (about 1 lb.), trimmed and cut into 1-in. pieces

1 lb. medium or large raw shrimp (26-30 ct.), shelled and deveined

1 T lemon zest (zest from one lemon grated on the small holes of a box grater)

¾ C all-natural chicken broth

1 t cornstarch

3 T lemon juice (juice from one lemon)

1 (2/3 oz.) bunch fresh basil, cut into thin strips (about ½ C)

¼ C grated Parmesan cheese

¼ C toasted pine nuts

Kosher salt and freshly ground pepper to taste


Bring a large pot of salted water to a boil, add pasta and cook according to package directions. Drain and set aside. While the pasta is cooking, heat 2 T oil in a large nonstick skillet or Dutch oven over medium heat. Add garlic and cook until golden, about 30 seconds. Add asparagus and cook, stirring frequently, until asparagus is crisp-tender (about 3 minutes). Push asparagus to the side, add the remaining oil, and raise the heat to medium-high. Add shrimp and lemon zest and cook for 2 minutes. Whisk together chicken broth and cornstarch and add to pan with lemon juice and basil. Raise heat to high and simmer, stirring constantly, for 1 to 2 minutes. Divide pasta evenly among four pasta bowls and top with shrimp mixture. Top with Parmesan cheese and pine nuts, and season with salt and pepper to taste.

Nutrition Information

(per serving) 470 calories, 18g fat (2.5g saturated, 0.6g omega-3), 170mg cholesterol, 380mg sodium, 45g carbohydrate, 6g fiber, 32g protein, 20% vitamin A, 25% vitamin C, 20% iron


Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD

Authors, The Moms' Guide to Meal Makeovers
No Peel, Just Eat Shrimp


½ C white vinegar

½ C water

1 stalk celery, sliced in half lengthwise and cut into 1-inch pieces

2 T Old Bay seasoning

6 thin slices lemon

1 lb. large raw shrimp (16-20 count), shelled and deveined


Place the vinegar, water, celery, Old Bay seasoning, and lemon in a medium saucepan and bring to a boil. Stir in shrimp, reduce heat. Simmer (covered) until shrimp is cooked through and turning pink (about 5 minutes). Drain and serve.

Nutrition Information

90 calories, 1g fat (0g saturated, 0.3g omega-3), 170mg cholesterol, 240mg sodium, 1g carbohydrate, 0g fiber, 18g protein, 10% vitamin C, 15% iron


Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD

Authors, The Moms' Guide to Meal Makeovers
Disclosure: I was under no obligation to write this post.

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