Quick and Easy Shrimp and Egg Meal

The Nutritional Power of Shrimp and Eggs

For years, dietary experts warned us about the high trans fat content in shrimp and eggs, suggesting that consuming these foods could lead to heart disease. However, recent studies have debunked these myths, showing that shrimp and eggs, when substituted for fatty foods, do not increase blood trans fat levels and are not major contributors to heart disease.

Shrimp: A Heart-Healthy Choice

According to a study published in the American Journal of Clinical Nutrition, shrimp is low in fat and rich in highly unsaturated fatty acids, which help form high-density lipoproteins (HDL), commonly known as "good cholesterol" source. Consuming shrimp can actually lower blood trans fat levels, making it a heart-healthy choice.

Eggs: Nutrient-Dense and Versatile

Eggs are another nutrient-dense food that has been unfairly maligned. They are an excellent source of high-quality protein, vitamins, and minerals. According to the Harvard T.H. Chan School of Public Health, moderate egg consumption does not increase the risk of heart disease in healthy individuals source.

Recipe: Shrimp in Spicy Mustard Sauce

This shrimp dish is a modified version of a recipe from an old Weight Watchers Cookbook. It’s a healthy, flavorful meal that I often prepare, and it helped me lose 40 pounds even with a few added ingredients. Here’s a tip: soak the shrimp in milk before cooking to eliminate any fishy taste.

Ingredients

• 12 oz. shrimp, peeled and deveined
• 2/3 cup fat-free half & half, or substitute with evaporated skim, regular skim, low-fat milk, or soy milk
• 2 tablespoons Dijon mustard
• 1/2 teaspoon curry powder
• 1/4 teaspoon cumin
• 1/4 teaspoon black pepper
• 1 teaspoon lemon juice
• 1/2 teaspoon chicken bouillon powder or 1 cube
• 1 tablespoon olive oil
• 1/2 onion, minced
• 4 garlic cloves, minced
• Parsley (for garnish)
• Parmesan cheese (optional)

Instructions

1. Prepare the Shrimp: Shell and devein the shrimp, then set aside.
2. Mix the Sauce: In a 1-cup liquid measure, combine the milk, mustard, and seasonings. Set aside. If using regular milk, mix some of it with a tablespoon of cornstarch to thicken the sauce at the end.
3. Cook the Shrimp: In a skillet, heat the olive oil over medium-high heat. Add the shrimp, onion, and garlic, stirring frequently until the shrimp just turns pink, about 2-3 minutes.
4. Add the Sauce: Pour the milk mixture into the skillet and cook, stirring constantly, until the mixture comes to a boil. Reduce the heat to low and let it simmer until slightly thickened, about 1-2 minutes. If using cornstarch, add the mixture now.
5. Remove the Shrimp: Using a slotted spoon, transfer the shrimp to a serving platter and set aside.
6. Thicken the Sauce: Increase the heat to medium-high and continue cooking the sauce until it reduces by half, about 5 minutes. Pour the sauce over the shrimp and sprinkle with parsley and Parmesan cheese.

Serving Suggestions

This dish is excellent served over noodles or rice. Enjoy your shrimp in spicy mustard sauce!

Interesting Stats

• Shrimp Consumption: The average American consumes about 4.4 pounds of shrimp per year, making it the most popular seafood in the U.S. source.
• Egg Production: The U.S. produces approximately 95 billion eggs annually, with each American consuming about 279 eggs per year source.

By incorporating shrimp and eggs into your diet, you can enjoy delicious meals while reaping numerous health benefits. So, go ahead and try this quick and easy shrimp and egg meal today!