The Many Benefits of Seafood

The Many Benefits of Seafood

Feb 16, 2017

The Many Benefits of Seafood

--Eating seafood at least 2 times per week is recommended for promoting heart health and can even help reduce your risk for heart disease!

--Seafood provides heart healthy fats like polyunsaturated and omega-3 fatty acids, which have been shown to help our brains, heart, and immune system.

--Fish and seafood cooks very quickly compared to other proteins, which means dinner is on the table sooner!

--When prepared with little to no added fats, seafood has the least amount of calories per ounce compared to any other protein (i.e. beef, pork, poultry).

--Research has shown that the omega-3 fatty acids in seafood may even help reduce your chance of developing type 2 diabetes and help to lower blood pressure in people that have hypertension (also known as high blood pressure).

--Eating fish and seafood on a regular basis has been shown to help ease the symptoms of rheumatoid arthritis (RA) and even help to prevent osteoarthritis.

--The omega-3’s in fish and seafood have been shown to help ease the symptoms of psoriasis and eczema as well as protect our skin from harmful UV rays!

Here is a yummy recipe that you will be proud you made entirely from scratch….except for the pasta – because who really has time for that??

Arugula Pesto Penne with Shrimp

Pesto.jpg

Minutes to Prepare: 25         Number of Servings:  8

Ingredients:

  • 12-16oz whole grain pasta
  • 1-6oz container fresh arugula, washed and dried
  • 2/3 cup walnuts or pine nuts, lightly toasted (toasting is optional)
  • 2 cloves of garlic, peeled
  • ½ cup parmesan cheese extra for a sprinkle on top
  • ½ teaspoon freshly ground pepper
  • 1/3 cup extra virgin olive oil more for drizzling
  • 12-16 stalks fresh asparagus, ends removed, sliced into ½ inch sections
  • 1-8oz package sliced baby portabella mushrooms
  • 1 lb shrimp, cooked (can be raw then cooked or frozen cooked & thawed out)
  • ½ cup low sodium chicken broth

Directions:

  1. Cook pasta in a large pot of water until al dente (according to package instructions) and drain pasta.
  2. Meanwhile, add arugula, walnuts (or pine nuts), and garlic cloves to a food processor and pulse until everything is combined. Scrape down the sides of the processor with a spatula then add pepper and parmesan cheese and pulse again until the cheese has incorporated. 
  3. Scrape down the sides one more time and slowly add in the olive oil while the food processor is on until it is completely mixed in.  Set the pesto aside.
  4. Drizzle a little olive oil in the large pot and cook the asparagus and mushrooms until slightly tender (about 5 minutes)
  5. Then add the pasta, arugula pesto and ½ cup low sodium chicken broth to the pot and stir well to incorporate. Adjust seasonings to your taste preference before serving and sprinkle lightly with fresh parmesan.

Tips:

  • Don’t like arugula or can’t find it?  You can always do basil or try something bold like cilantro for the pesto instead!
  • Swap out the shrimp for 1 ½ cups diced, boiled or grilled chicken in the recipe
  • Try cooked peas or zucchini instead of asparagus
  • Add additional veggies – the more the better!

Nutrition Facts (per serving):

Calories:  430       Protein: 24gm          Total Carbohydrates:   45gm          Fiber: 7.6gm   

Total Fat:   21gm    Cholesterol:    115mg     Sodium:    252mg

Melanie Kluzek, Registered Dietitian for County Market

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Category: Recipes

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