Shrimp!

Shrimp can be an easy protein source to change-up the usual routine of using chicken for a quick dinner during the week. In the past, shrimp gained a bad reputation for containing 220mg of dietary cholesterol in a 4 ounce serving. While people with high cholesterol do need to watch their diet, the types of fats ingested may cause more of a problem than actual dietary cholesterol intake.

There are two sources of cholesterol in your body: cholesterol your body produces and dietary cholesterol from foods and beverages of animal origin. Since a diet high in cholesterol can elevate blood cholesterol, the Dietary Guidelines suggest consuming less than 300 milligrams of cholesterol per day. However, saturated fat and trans fat in food have a more significant effect on elevating blood cholesterol than dietary cholesterol. 

Shrimp is high in antioxidants, including astaxanthin and selenium. Four ounces of shrimp provides about 350-375 milligrams of omega-3 fatty acids, especially important for cardiovascular and nervous system health. There are approximately three times as many omega-3s as omega-6s in shrimp. Since higher ratios of omega-3:omega-6 are associated with decreased risk of many chronic diseases—including obesity, high blood pressure, and type 2 diabetes—this aspect of shrimp's fat content is a huge plus. Including shrimp as part of a healthy diet can have many benefits.

Skillet Shrimp

1 tablespoon chili powder

½ teaspoon garlic salt

½ teaspoon ground cumin

1.5 pounds medium shrimp, peeled & deveined

Olive/Canola oil spray

2 tablespoons lime juice

1.5 cups whole-kernel corn (fresh or frozen)

½ cup chopped bell pepper

¾ cup salsa

¼ cup chopped fresh cilantro

1 (15-ounce) can black beans, rinsed & drained

Heat a large skillet over medium-high heat. Combine chili powder, garlic salt, and cumin in a large bowl. Add shrimp & toss to coat.

Spray pan with cooking spray. Add shrimp; sauté 3-4 minutes or until done. Add 1 tablespoon lime juice. Remove shrimp from pan. Add corn & bell pepper to pan; sauté 1 minute.

Stir in salsa, cilantro, and beans; cook 30 seconds or until thoroughly heated. Stir in remaining tablespoon of lime juice. Serve shrimp over bean mixture.

Nutrition Information (1/3 cup shrimp, 2/3 cup bean/corn/bell pepper mix): 350 calories, 5g fat, 35g carbohydrate, 43g protein

*If trying to lose weight: turn this into a taco salad by adding 1 serving corn tortilla chips, romaine/spinach, avocado, salsa for dressing; beverage: water or unsweetened iced tea

*If trying to gain weight: serve this with quinoa, brown rice or orzo paired with a side salad; beverage: low fat milk or 100% juice