Something light from the grill: Mediterranean Shrimp
September 2, 2016
By Kay MacInnis, Registered Dietitian with Providence Health
Shrimp used to be on the list of restricted foods, due to the cholesterol content. But good news! There have been many studies recently that indicate cholesterol may not be the heart-disease culprit we thought it was. So it seems such foods as eggs, shrimp and other shellfish are okay to include in our eating habits.
But there are still rules: Try not to fry, dip in drawn butter or drown in tartar sauce. Also, there is some evidence that a small fraction of the population is sensitive to dietary cholesterol and may need to pay careful attention. And we need to watch our intake of saturated and trans fat. The guidelines are that the saturated fat intake should be less than 10% of calories, and the trans fat should be zero as often as possible.
Saturated fats are those that are solid at room temperature. Some examples are fatty cuts of meat, poultry with skin, beef tallow, lard, cream butter, cheese and other dairy products made from whole milk. Many baked good and fried foods contain saturated fats. Be mindful to limit these foods to decrease your risk of heart disease!
Try this recipe for something light from the grill. It’s great with quinoa or farro!
Grilled Mediterranean Shrimp
- 1½ lbs. extra-large shrimp
- ½ cup dry white wine
- ½ tsp. crushed red pepper
- ½ tsp. oregano
- ½ tsp. garlic powder
- 1 bunch of fresh parsley, chopped
- 1 large onion, minced
- 1 oz. low-fat feta cheese
- Place cleaned shrimp in a bowl and cover with wine mixed with crushed red pepper, oregano and garlic powder.
- Stir so all the shrimp are covered by the marinade.
- Let stand 30 minutes, stirring once.
- Mix parsley and onion together.
- Arrange onion mixture on a platter as a bed for the shrimp. Set aside.
- Drain shrimp and grill 2-3 minutes on each side, or until opaque.
- Transfer shrimp to prepared serving platter; sprinkle with crumbled feta cheese. Serve hot.
Nutrition information: 180 Calories, 270 mg. cholesterol and 371 mg. sodium.
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 – our next one is on Sept. 6.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.