Don’t worry about the cholesterol: California Shrimp Stack
August 19, 2016
By Kay MacInnis, Registered Dietitian at Providence Health
This one is impressive, but fairly easy to make. And it’s a nice, light meal for these hundred-degree days.
I like it best when quinoa is added to the brown rice mixture – gives it body. If you are feeling really creative, add some mango or avocado as another layer.
Shrimp is the final layer. In the past, shrimp has been one of the foods we were encouraged to limit due to the cholesterol. The dietary restriction or daily limit of dietary cholesterol has recently been changed. There is no longer a limit placed on the amount you can consume each day.
The emphasis in heart-healthy eating is now to limit saturated fat and trans fat. Shrimp has about 1.5 grams of fat in a serving (3.5 oz.) and almost no saturated fat, so it fits well in a healthy diet. But avoid shrimp that is fried, or drowned in tartar sauce or drawn butter, of course.
California Shrimp Stack
• 1 1/3 cups cooked short-grain brown rice (from 1/2 cup uncooked) – you can also add some quinoa to the mix if you’d like
• 2 Tbsp. rice vinegar
• 8 oz. cooked shrimp, peeled and tails removed
• 1 cup diced cucumber (about 1 small)
• 4 tsp. sesame seeds
• 4 tsp. reduced-sodium soy sauce (or gluten-free)
• 4 tsp. mayonnaise
• 1 tsp. sriracha sauce
• 1/2 cup mashed avocado (about 1 medium)
• 1 tsp. chopped fresh chives
• Cook rice according to package directions, omitting salt and oil. When rice is done, add rice vinegar and stir. Evenly spread rice on a sheet pan to cool.
• Cut shrimp into 1-inch pieces.
• In a small bowl, combine cucumber and chives.
• In another small bowl, combine mayonnaise and sriracha sauce.
• Using a 1 cup dry measuring cup, layer ¼ cup cucumber, then 2 tablespoons of avocado, then ¼ of the shrimp, and 1/3 cup rice.
• Carefully turn the cup upside down to turn the stack out onto a plate, lightly tapping the bottom of the cup if necessary.
• Drizzle with 1 teaspoon soy sauce and sriracha mayonnaise.
• Repeat with remaining ingredients.
Nutrition information: 225 Calories, 11 grams fat, 73 mg. cholesterol, 662 mg. sodium, 10 grams protein, 23 grams carbohydrate.
This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.