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Shrimp Scampi: Low on Calories, High on Protein

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If you are looking to reduce the pounds you gained during the Thanksgiving season while still putting out nutritious and delectable food on the dinner table, shrimps are a great option. Shrimps are high value seafood which are low in calories and high in protein. An ounce or approximately 28 grams of boiled shrimp delivers only 33 calories of energy but 6.4 grams of protein. (1)

Shrimps are mainly found in seawater or marine habitats and their close relative prawns are freshwater dwellers. Shrimps include a huge variety of crustaceans not all of which are edible. The shrimps that we use for culinary dishes are Caridea (the red-orange variety) and the Dendrobanchiata (the brown prawn).

Shrimps are rich in tryptophan, selenium, proteins and Vitamin D. They are believed to have cardiovascular benefits and protect against fatal heart arrhythmia. They are said to control and prevent high blood pressure.

The selenium and omega-3 fatty acid content of shrimp reduces the chances of developing colorectal cancer significantly. Shrimp is also beneficial against early onset of Alzheimer’s disease and other age-related cognitive disorders. (2)

Here’s a mouth-watering dish I cook once every two weeks to keeping variety, nutrition and good health in mind while working out the meal plans. I use frozen shrimps of Americana Quality (brand).

• 250 grams medium-sized frozen shrimps
• 1 tablespoon olive oil
• ½ teaspoon ground pepper
• ½ teaspoon salt
• ½ fresh lemon - washed, de-seeded and juiced
• 5 sprigs of fresh coriander leaves – washed and chopped fine
• 2 teaspoons of freshly grated garlic
• 4 tablespoons of white wine

• Thaw the frozen shrimps by running them under tepid/lukewarm water for a minute. Drain out all excess water from the shrimps.
• Warm olive oil (or cooking medium of your choice) in a non-stick vessel on high heat/flame.
• Add the finely chopped garlic. Stir fry for 1 minute on high heat/flame.
• Lower the heat/flame to moderate.
• Add the shrimp and sauté for 1 minute.
• Add salt, ground pepper and fresh lemon juice. Stir-fry for another minute.
• Now add the white wine, stir-frying for another minute.
• Lower the heat/flame to low. Cover the non-stick vessel with a lid and let it cook on low flame.
• Open the lid after 7 minutes and stir cook for another 3 minutes till the fluid ingredients are dry.
• Add the finely chopped coriander leaves and cover the pan again.
• Turn off the heat.
You can serve the scampi at lunch or dinner. It goes well with breads and it pairs well with any healthy refreshing drink.


1. Calories In Shrimp; About.com – Calorie Count; November, 2011; http://caloriecount.about.com/calories-shrimps-i78943

2. Shrimp; World’s Healthiest Foods; November, 2011; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107

Mamta Singh is a published author of the books Migraines for the Informed Woman – Tips From A Sufferer: ISBN: 978-81-291-1517-1 (Publisher: Rupa & Co. URL: http://www.amazon.com/Migraines-Informed-Woman-Tips-Sufferer/dp/8129115174/ref=sr_1_2?ie=UTF8&s=books&qid=1298990756&sr=1-2), Mentor Your Mind – Tested Mantras For The Busy Woman: ISBN: 978-81-207-5973-2 (Publisher: Sterling Publishers; URL: http://www.amazon.com/Mentor-Your-Mind-Tested-Mantras/dp/8120759737/ref=sr_1_1?ie=UTF8&qid=1316063179&sr=8-1) and the upcoming The Urban Woman’s Integrated Fitness Guide (Publisher: Hay House India). She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites. She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Please visit www.mamtasingh.com

Reviewed December 12, 2011
by Michele Blackberg RN
Edited by Jody Smith

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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