Lemon Garlic Shrimp with Herbed Quinoa

Healthy Living, Recipes

This Lemon Garlic Shrimp with Herbed Quinoa is perfect fare for brunch, lunch or a light dinner. High protein and low carb, this healthy, easy seafood dish makes a great impression.

This recipe features quinoa, first declared a “superfood” in 2013 because of its high nutrition value and ease to cultivate. Pronounced keen-wa, it is a whole grain naturally gluten free and high in fiber, that contains all nine essential amino acids, thereby making it a complete protein. High in magnesium and other trace vitamins and minerals, it can be swapped out for rice, pasta, or oats in many recipes. The quinoa is paired with fresh herbs that add flavor and color to the dish.

The main protein source in this dish is the shrimp, the most commonly consumed seafood in the U.S. While shrimp is a cholesterol-rich food, moderate consumption of shrimp has not been found to negatively affect cholesterol levels. This recipe will fill you up with fiber and protein while providing fresh flavors from herbs, garlic and lemon.

Theresa Jackson, RD, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

For the Quinoa

  • 1 cup cooked quinoa
  • 1 tsp olive oil
  • 1/2 cup chopped onion
  • 1 tsp lemon zest
  • 1 Tbsp lemon juice
  • 1 cup cherry tomatoes, halved
  • 1/4 cup chopped fresh basil
  • 1/4 cup chopped fresh parsley
  • 1 Tbsp chopped fresh thyme
  • Black pepper to taste

For the Shrimp

  • 1 Tbsp olive oil
  • 1 Tbsp trans fat free margarine
  • 5 garlic cloves, chopped
  • 1/8 tsp red-pepper flakes, optional
  • 1 1/4 lb large shrimp, peeled and deveined
  • 3/4 cup dry white wine or low sodium chicken broth (gluten free if needed)
  • 1 tsp lemon zest, plus lemon wedges for serving
  • 1 Tbsp fresh lemon juice
  • 1/8 tsp salt
  • 1/3 cup chopped fresh parsley
  • 1/3 cup chopped fresh chives

Preparation

Place cooked quinoa in a large bowl. In a skillet, heat 1 teaspoon of the olive oil over medium heat until hot. Add onion and sauté for 3 minutes, or until onion is softened. Add onion, lemon zest, lemon juice, cherry tomatoes, herbs and black pepper to quinoa. Toss to combine. Keep warm.

In an oven-proof skillet, heat the olive oil and margarine over medium-high heat. Add the garlic and red-pepper flakes (if using) and sauté for 1 minute. Add the shrimp and toss to coat. Add the wine, lemon zest, lemon juice and salt and cook for 1 minute. Turn the shrimp and cook about 1 to 2 minutes more, or until no longer pink. Garnish with parsley and chives. Serve with quinoa and lemon wedges.

Yield: 4 servings

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Nutrition Facts

Serving Size: 4 to 5 shrimp and 1/2 cup quinoa

Calories: 269
Sodium: 409mg
Fat: 10g
Carbohydrates: 12g
Saturated Fat: 1g
Fiber: 1g
Cholesterol: 215mg
Protein: 31g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.