If you’ve been craving shrimp lately, it might be because the annual Shrimp Festival is coming the weekend of October 6-7. But fish and seafood are great meal choices any time of year.
Dietitians like Jenny Craft of Beaufort Memorial LifeFit Wellness Services recommend replacing meat-based meals with healthier fish- or shellfish-based meals — which are lean proteins sources low in saturated and trans fats — at least twice a week. Seafood checks many healthy boxes for diabetic diets, with two key benefits being that it does not raise blood sugar and is high in omega-3 fatty acids.
“People with diabetes often find themselves focusing solely on their carbohydrate intake, but improving their protein sources will also have a huge impact on their overall health,” says Jenny, who is also a certified diabetes educator. “Diabetes puts you at a higher risk for heart disease, so replacing red and processed meats with fish and seafood more often will promote a stronger healthier heart.”
Pass on the fried shrimp po’ boy and head for healthier options like these recipes from the cooks at health.com. Try one of these new takes on shrimp today.
Citrusy Shrimp with Asparagus
282 calories, 5g fat per serving
Prep: 10 minutes; cook: 6 minutes
2 cups water
1 cup dried couscous
1/2 teaspoon sea salt, divided
1/2 teaspoon black pepper, divided
4 tablespoons fresh lemon juice, divided
3/4 pound large raw shrimp (about 18), peeled and deveined
1 tablespoon fresh lime juice
3 1/2 teaspoons extra-virgin olive oil, divided
2 minced garlic cloves
Olive oil cooking spray
3/4 pound asparagus spears, trimmed
1 teaspoon honey
1/4 cup chopped chives
Bring water to a boil in medium saucepan. Remove from heat, and stir in couscous; cover and let stand for five minutes. Fluff with a fork; stir in 1/4 teaspoon each salt and pepper and 1 tablespoon lemon juice. Bring another pan of water to a boil.
Meanwhile, toss shrimp in 1 tablespoon each lemon and lime juice, 1½ teaspoons olive oil, garlic, and remaining 1/4 teaspoon salt and pepper. Marinate for five minutes.
Preheat grill pan or grill and lightly coat with cooking spray. Grill shrimp, turning once, three minutes or until just cooked through. Cover and keep warm.
When water is boiling, add asparagus and cook three minutes or until just tender. Drain and cover. Whisk together honey, chives and remaining lemon juice and olive oil. Arrange couscous and asparagus on serving plates and top with shrimp. Drizzle with dressing.
129 calories, 7.9g fat per serving
Prep: 10 minutes
1 tablespoon fat-free plain Greek yogurt
1/2 teaspoon fresh lime juice
1/4 teaspoon jalapeño sauce
1/4 avocado, chopped
1 crisp rye flatbread
5 large cooked shrimp
Chopped fresh parsley and cracked black pepper (for garnish)
Stir yogurt, lime juice, sauce and avocado together; spread on cracker. Top with shrimp, parsley and pepper.
Shrimp à la Grecque
286 calories, 13g fat per serving
Prep: 5 minutes; cook: 20 minutes
2 tablespoons olive oil
1 tablespoon minced garlic
2 cups chopped fresh or canned tomatoes, drained
1/2 cup dry white wine
2 tablespoons finely chopped fresh flat-leaf parsley, divided
1/2 teaspoon dried marjoram, crushed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1½ pounds large shrimp, peeled
3 ounces feta cheese, cut into 1/2-inch cubes
Heat oil in a large skillet over medium heat. Add garlic; reduce heat to medium-low. Cook until garlic colors, stirring frequently. Add tomatoes, wine, 1 tablespoon parsley, marjoram, salt and pepper. Cook over medium-high heat until sauce is the thickness of a light purée, stirring occasionally.
Add shrimp; cook until shrimp turn pink (about five minutes). Add feta, stirring gently (try to keep cheese from breaking up). Garnish with remaining parsley. Serve hot.
Learn more about diabetes or call (843) 522-5635 to schedule an appointment with the LifeFit Wellness Services Diabetes Care Center.
For more ideas on incorporating shrimp into inspiring meals, visit health.com.