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Shrimply Delicious

Published 4:58pm Saturday, March 2, 2013

Have you been out fishing lately?  Not likely with our weather (besides ice fishing), but you can get into the mood with the dietitian pick of the month for March — Louisiana Gulf shrimp.  Not only is Hy-Vee’s Louisiana shrimp the best of the bayou, but it also fits into a balanced diet.

And you can be assured it is safe to consume, because Hy-Vee is one of two retailers in the nation that uses its own U.S. Department of Commerce (USDC) seafood lot inspector to assure the highest standards for quality, safety and taste.

Shrimp often gets a bad rap for being high in cholesterol.  The truth is although shrimp is high in cholesterol, it is relatively low in saturated fat.  Saturated fat is a greater danger to blood cholesterol than cholesterol found in food.

A three-ounce serving of shrimp contains only one gram of fat. Shrimp is low in calories and an excellent source of protein, which keeps you feeling full between meals.  It is also a good source of Vitamin B12 which supports proper nerve function, and selenium to prevent cell damage.

Louisiana shrimp have a natural sweetness from living and feeding in wild, nutrient-rich Gulf waters. They are a versatile food that can be added to just about anything including omelets, wraps, salads, soups and pasta.

Their clean, premium taste complements any recipe.  Shrimp can be roasted, sautéed, grilled, steamed or broiled, and cooks quickly — on average in about five minutes.

Try these five simple ways to prepare shrimp:

•Roast — Toss the shrimp in a tablespoon of olive oil and a pinch of salt.  Cook in a 400-degree oven for six to eight minutes.

•Sauté — Add a tablespoon of olive oil or butter to a shallow pan and whatever seasoning you prefer. Cook for five minutes, stirring occasionally.

•Grill — Pierce shrimp with a skewer in two places. This ensures that all sides get exposed to the heat (and makes them easy to flip). Cook for about five to seven minutes on a hot grill, flipping once halfway through. As soon as the shrimp are white and opaque, they’re ready to eat.

•Steam — Keep the shrimp on ice until ready to cook. Then, place in a steam insert for three minutes.

•Broil — Preheat broiler.  Toss shrimp with seasonings in a large bowl. Place shrimp on a shallow baking sheet.  Broil 7 inches from the heat for about six to seven minutes, turning once.

Shrimp quesadillas

Serves 8

All you need

•1 teaspoon Grand Selections chili-flavored olive oil

•½ pound uncooked, deveined and peeled Louisiana shrimp

•¼ teaspoon chipotle chile pepper

•Salt and pepper, to taste

•2 tablespoons canned, diced green chiles, drained

•4 whole grain burrito-style tortillas

•1 cup shredded Mexican-blend cheese, divided

•2 tablespoons plain, non-fat Greek yogurt

•2 tablespoons salsa

All you do

1. In a small bowl, combine oil, shrimp, chipotle, salt and pepper. Heat a medium skillet over medium heat. Add shrimp. Cook until shrimp are no longer pink, about 3 minutes. Remove from skillet.

2. Roughly chop shrimp. Stir in chiles.

3. In the same skillet, place a tortilla. On one half of tortilla, place one-fourth the shrimp and 1/4 cup cheese. Fold the other side of tortilla over cheese. Cook 2 minutes or until browned. Turn. Cook an additional 2 minutes or until side is browned and cheese is melted. Repeat with remaining tortillas. Combine yogurt and salsa and serve as a dip for quesadillas.

Nutrition Facts per serving: 285 calories, 13 g fat, 6.5 g saturated fat, 0 g trans-fat, 50 mg cholesterol, 650 mg sodium, 33 g carbohydrates, 5.5 g fiber, 0 g sugar, 13.5 g protein.


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