Saucy Shrimp Stew
Recipe by Carmen Weber, RDN, CDN
Saucy shrimp stew is a delightful and flavorful dish that not only pleases the palate but also offers several nutritional and health benefits. Rich in protein, vitamins, and healthy fats, shrimp is the star ingredient in this comforting dish. Paired with a variety of aromatic spices, vegetables, and a rich, savory sauce, shrimp stew becomes a well-rounded meal that can support both physical and emotional well-being.
Here’s how to make it:
Serving Size: 4-6
Ingredients:
- 2 tbsp olive oil
- 1 medium red onion, diced
- 1 yellow pepper, cored and diced
- 6 garlic cloves, minced
- 1 ½ tsp coriander
- 1 tsp cumin
- 1 tsp red pepper flakes
- 2 15-oz can petite diced no salt added tomatoes
- 1/2 tsp salt
- Black pepper, several grinds
- ½ c water
- 2 lb cooked shrimp, peeled and deveined
- 1 lg zucchini, diced
- 1 c parsley, chopped
- Lemon or lime wedges (optional)
Directions:
- In a large, deep skillet, heat 2 tbsp olive oil on medium-high heat. Add diced onion and pepper and cook 3-4 minutes, stirring regularly. Add garlic and spices and cook another minute, mixing to combine.
- Add diced tomatoes and water. Season with salt & pepper. Bring sauce to a boil then lower heat and let simmer about 10-15 minutes.
- While sauce is simmering, remove tails from shrimp and rough chop each in half.
- Stir shrimp and zucchini into the sauce and cook on medium heat 5-7 minutes until shrimp are heated through and zucchini is cooked. Stir in half the parsley and additional salt or pepper to taste.
- Top with remaining parsley and serve over brown rice. Squeeze lemon or lime wedge over just before serving for bright, fresh flavor, if desired.
How are these ingredients keeping me nourished?
Shrimp: Low carb, low calorie, lean protein ideal for weight loss or maintenance with many nutrients that support brain health
Tomatoes: Loaded with vitamin C and lycopene, these help boost immunity, maintain heart and eye health
Garlic: This prebiotic promotes the growth and activity of beneficial bacteria in the gut, helping to improve gut health
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Benefits to Saucy Shrimp Stew:
High in Protein:
Shrimp is an excellent source of lean protein, which is essential for muscle growth, tissue repair, and overall body function. Protein also helps in maintaining a healthy immune system, stabilizing blood sugar levels, and improving skin health. A single serving of shrimp can offer a significant portion of the daily protein requirement, making Saucy Shrimp Stew a great choice for anyone looking to fuel their body with quality nutrients.
Packed with Essential Nutrients:
In addition to protein, shrimp is rich in essential vitamins and minerals such as vitamin B12, selenium, iodine, and zinc. Vitamin B12 supports red blood cell production and neurological health, while selenium and zinc are antioxidants that help fight free radicals and prevent cell damage. Iodine is crucial for thyroid health, and zinc plays a vital role in immune function and wound healing. Saucy Shrimp Stew’s combination of shrimp and vegetables provides a nutrient-packed meal that nourishes the body.
Omega-3 Fatty Acids:
While shrimp is not as fatty as other types of seafood, it still contains omega-3 fatty acids, which are known for their heart-health benefits. Omega-3s help lower bad cholesterol, reduce inflammation, and improve overall cardiovascular health. Regular consumption of omega-3s has been linked to a lower risk of heart disease, stroke, and certain types of cancer. When made with a rich, flavorful sauce, Saucy Shrimp Stew becomes a heart-healthy dish that provides the added benefit of omega-3s.
Rich in Vegetables and Fiber:
A well-made Saucy Shrimp Stew often includes vegetables such as tomatoes, bell peppers, onions, and garlic. These vegetables not only add flavor and texture to the dish but also provide essential vitamins, antioxidants, and fiber. Fiber is crucial for digestive health, helps regulate blood sugar, and supports heart health. The combination of shrimp and vegetables in the stew creates a balanced meal that promotes overall well-being. Saucy Shrimp Stew is a perfect way to include more vegetables in your diet.
Saucy Shrimp Stew is a nutritious, flavorful, and comforting dish that provides a wealth of health benefits, from boosting your protein intake to supporting heart and digestive health. Whether enjoyed as a quick weeknight dinner or a special meal for family and friends, saucy shrimp stew is a delicious and health-conscious option that’s as good for your body as it is for your taste buds.