Henry Ford Health System
Published 11:01 p.m. UTC Aug 19, 2018
Cooking for two has its challenges. Scaling back recipes created to serve six or eight people doesn't always work well, and dining on leftovers night after night gets boring really fast.
Today's Sweet and Sour Shrimp is quick and easy to put together. Best of all, it's perfectly portioned to serve two. The foil packets can be cooked in the oven or on an outdoor grill.
For many years, the cholesterol in shrimp made it taboo for people pursuing a heart-healthy diet. Although shrimp has about twice the cholesterol of other types of meat, it is extremely low in artery-clogging saturated fat. Research suggests that dietary cholesterol is less of a heart danger than saturated fat.
In fact, one major change to the 2015-2020 Dietary Guidelines was the elimination of a daily dietary cholesterol recommendation. Previous guidelines encouraged the consumption of no more than 300 milligrams of cholesterol per day. The American Heart Association has also moved away from providing a specific daily dietary cholesterol guideline. It stated in its 2013 Guideline on Lifestyle Management to Reduce Cardiovascular Risk that there is insufficient evidence to determine whether lowering dietary cholesterol reduces LDL (bad) cholesterol.
As noted in the guidelines, this change does not suggest that dietary cholesterol is no longer an important consideration. However, limiting saturated fat and eliminating trans fat appear to be more effective ways to reduce the risk of heart disease.
That means shrimp has a place on your plate. Just keep the portion size moderate (3 to 4 ounces) and enjoy it baked, grilled, broiled, boiled or stir-fried.
More: Shrimp on the grill
More: Make P.F. Chang's lettuce wraps at home
When purchasing raw shrimp for today's recipe, let your nose be your guide. Raw shrimp should smell of the sea with no hint of ammonia. Keep in mind that virtually all shrimp is frozen immediately after being caught and then thawed, so use raw, unfrozen shrimp the same day it's purchased. The shrimp should be firm and the shells should be shiny. Avoid shrimp with black spots, which is a sign of aging.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital's Heart & Vascular Institute. For questions about today's recipe, call 313-972-1920.
Sweet and Sour Shrimp for Two
Serves: 2 / Prep time: 15 minutes / Total time: 35 minutes
8 ounces large raw shrimp, peeled and deveined
½ cup onion, cut into bite-size squares
½ cup red bell pepper, cut into bite-size squares
1 cup canned pineapple chunks packed in juice, drained
¼ cup ketchup
¼ cup apricot preserves
½ tablespoon cornstarch
1 ½ tablespoons white or cider vinegar
1 cup cooked brown rice
⅓ cup green onion, green parts only, sliced on a diagonal
Place shrimp, onion, red pepper, and pineapple in a large bowl. In a separate bowl, combine ketchup and preserves until smooth. Dissolve cornstarch in vinegar and add to ketchup mixture. Pour ketchup and cornstarch mixture over shrimp mixture and toss to coat.
Cut two sheets of foil, each about 12 inches long.
Divide shrimp mixture into 2 portions and add to the center of each foil sheet. Fold up all sides of the foil sheet, covering completely and sealing the packets closed. Place foil packets on a preheated, outdoor grill and cook until just cooked through, about 10 to 12 minutes. The packets can also be cooked in a 350-degree oven for 18 to 20 minutes, or until just cooked through. Serve each sweet and sour shrimp packet over ½ cup cooked rice and garnish with sliced green onions.
Created by Darlene Zimmerman, MS, RD for Heart Smart. Tested by Susan Selasky for the Free Press Test Kitchen.
418 calories (2% from fat), 1 gram fat (0 grams sat. fat, 0 grams trans fat), 79 grams carbohydrates, 24 grams protein, 486 mg sodium, 161 mg cholesterol, 105 mg calcium, 5 grams fiber. Food exchanges: 2 starch, 2 vegetable, 2 fruit, 3 lean meat.