June 7th, 2010
I have a fun, healthy recipe for you below, but first a word or two about shrimp! According to the Environmental Defense Fund (EDF), shrimp can be eco-friendly if it’s farm raised the right way, and there are couple good wild options too. However, when you purchase shrimp that’s imported from Southeast Asia or Latin America, you’re buying from a source that may not always abide by environmental regulations.
For best eco practices when it comes to shrimp, EDF recommends picking Oregon pink shrimp or spot prawns from Canada. Find out much more about the Eco-Best Shrimp and the Eco-Worst Shrimp.
While one cup of shrimp fried rice can have as much as 26 grams of fat, it’s possible to do shrimp the healthy way!
This recipe for Creole-Style Red Bean Soup with Shrimp comes from Dr. Howard M. Shapiro and Chef Franklin Becker, authors of Eat & Beat Diabetes with Picture Perfect Weight Loss: The Visual Program to Prevent and Control Diabetes
As a main course, the soup gives you the nutritional power of several vegetables, 5 grams fat per serving and great Creole-style taste. What more could you want?
Creole-Style Red Bean Soup with Shrimp
from Eat & Beat Diabetes with Picture Perfect Weight Loss
- 1 tablespoon olive oil
- 6 scallions, thinly sliced
- 1 medium green bell pepper, chopped
- 1 rib celery, chopped
- 2 cups vegetable broth
- 1 15½-ounce can red kidney beans
- 1 14-ounce can Italian-style tomatoes, chopped
- ½ teaspoon marjoram, crushed
- ½ teaspoon freshly ground black pepper
- 12 ounces medium shrimp, peeled and deveined, tails left on
1. Heat the oil in a Dutch oven over medium heat. Add the scallions, bell pepper and celery and cook, stirring frequently, for 4 minutes, or until the vegetables are tender, adding some of the broth, 1 tablespoon at a time, if the pan gets dry.
2. Stir in the beans with their liquid, tomatoes with their juice, marjoram, black pepper and the remaining broth. Bring to a boil over high heat. Reduce the heat to low, cover and simmer, stirring occasionally, for 15 minutes, or until the flavors have blended.
3. Add the shrimp and cook, uncovered, stirring frequently, for 2 minutes, or until the shrimp are opaque.
Yield: 4 servings
Per serving: 210 calories, 5 grams fat
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