Despite health scares about the high cholesterol levels found in shellfish, you can make shrimp and similar foods a part of a healthy low-glycemic diet. As a matter of fact, shrimp and crab both contain omega-3 fatty acids that promote heart health, and the cholesterol found in shellfish doesn’t contribute to your cholesterol levels as much as saturated fats do.
Add a serving of your favorite low-glycemic grain, such as brown rice or quinoa, for a complete meal!
Low-Glycemic Parmesan Shrimp and Broccoli
Preparation time: 10 minutes
Cooking time: 8 minutes
Yield: 4 servings
1 tablespoon canola oil
2 cloves garlic, minced
2 cups broccoli florets, cut small
1pound medium fresh or thawed frozen deveined shrimp, tails removed
3 tablespoons dry white wine (chardonnay or pinot grigio are good choices)
3 teaspoons lemon juice
1 teaspoon dried parsley
2 tablespoons grated Parmesan cheese
In a large skillet or wok, heat the oil over medium heat. Add the garlic and broccoli, and cook for 5 minutes.
Add the shrimp and sauté for 2 to 3 minutes, or until the shrimp is almost cooked through. Add the wine, lemon juice, and parsley, and cook until the shrimp is pink and cooked through, about 30 seconds.
Sprinkle the Parmesan cheese evenly over the shrimp and broccoli, and serve.
Per serving: Calories 142 (From Fat 48); Glycemic Load 0 (Low); Fat 5g (Saturated 1g); Cholesterol 170mg; Sodium 250mg; Carbohydrate 3g (Dietary Fiber 1g); Protein 20g.
