Fitness4Her

Women's Fitness

Spinach Seafood Salad with Cherry Tomatoes

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Seafood is a favorite at my house and living in Florida there are many restaurants that offer fresh seafood. I am constantly coming across delicious recipes and to make them figure friendly, I customize the ingredients.

1 cup cooked crabmeat
1 cup cooked shrimp
1/2 cup celery
1/2 cup black olives
1 green onion, chopped
2 Tbsp of light mayo
1/3 cup fat-free sour cream
1/2 cup lemon juice
1 bag clean baby spinach
1 carton cherry tomatoes

Directions:

1. Combine light mayo, sour cream and lemon juice.
2. Stir crab, shrimp, celery, olives and onion together, chill and serve over spinach.
3. Add cherry tomatoes.

Health Benefits:
Shrimp and crabmeat are both low in fat and low in calories. Rich in tryptophan and selenium, shrimp and crabmeat are excellent sources of protein, Vitamin B6, Vitamin D, iron and Omega 3 fatty acids, essential for all the cells in the body. Combined with spinach, an iron rich veggie that is a good source of Vitamin D.

Shrimp and Asparagus over Wheat Pasta

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Two of my favorite super foods, shrimp and asparagus are delicious served over pasta. This dish is easy and quick to make. You’ll cook everything in one skillet so you will save on clean-up time as well.

1 lb asparagus
2 lb fresh peeled and deveined shrimp
1 tsp margarine
2/3 cup chopped onion
1/2 cup diced green onion
1/2 cup fresh sliced mushrooms
1 tsp dried thyme
2 Tbsp lemon juice
Salt and Pepper to taste

Directions:

1. Cut, clean asparagus.
2. Cook choice of pasta.
3. Cook shrimp 3 to 5 minutes and set aside
4. Coat large skillet with cooking spray.
5. Add margarine cooking just until it melts.
6. Add vegetables to margarine and saute.
7. Add all ingredients and cook 3 to 4 minutes.
8. Stir in shrimp until all heated.
9. Serve over cooked pasta.

Health Benefits:
Low in saturated fat and low in calories. Shrimp is high in selenium, potassium, Vitamin D, Vitamin B 12, and iron. It’s also high Omega-3 fatty acids, essential for good health. Asparagus is high in Vitamin K, Vitamin C, Vitamin A, folate, dietary fiber and it’s also a good source of iron.

Shrimp & White Bean Salad

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This is an elegantly beautiful salad as well as being delicious and nutritious. I’ve had varieties of this dish at restaurants, but I like to serve it at home because it’s quick and easy and I have complete control over the ingredients and the serving size.

11/2 lb. of shrimp, peeled and deveined
2 Tbsp minced garlic
2 Tbsp olive oil
2 Tbsp lemon juice
Pinch of salt & pepper
1 bag cleaned spinach
(1) 15 oz. can of cannellini beans

Directions:

1. In skillet saute garlic and oil.
2. Add shrimp and cook till pink, 5 to 7 minutes.
3. Add drained beans.
4. Add pinch of salt & pepper.
5. Serve over fresh spinach.
6. Squeeze lemon and use for wedges.

Health Benefits:
Cannellini beans are a good source of cholesterol lowering fiber, while spinach is packed with iron to build strength. This dish is low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. It is an excellent salad for those watching their waistline.

Marinated Shrimp Kabobs

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Nothing says Summer, like shrimp kabobs. Make a little or a lot, depends on how many you need to feed and how much shrimp you’ve got on hand. I started marinating them a few years back and discovered the unique flavor from a number of marinades. This one has a bit of Asian flair.

¼ cup dry Sherry
2 Tbsp low sodium soy sauce
3 gloves of garlic, crushed
1 tsp of ginger
1 ½ lb. peeled shrimp
24 small cherry tomatoes
Sweet pepper (red or green or both), cut-up
1 large onion, cut-up

Directions:

1. Combine first 5 ingredients, add shrimp and marinate for 2 hours.
2. Remove shrimp from marinade.
3. Thread skewers with cherry tomatoes, peppers and onions with shrimp in between the vegetables.
4. Place kabobs on rack and cook 5 to 6 minutes on each side.
5. Serve with rice.

Health Benefits:
Shrimp is a low fat, low calorie, low sodium seafood that is high in protein. Be sure to use low sodium soy sauce to keep this dish heart healthy. Ginger aids in digestion and has anti-inflammatory benefits. Red and green pepper are rich in beta carotene and vitamins and nutrients.

Shrimp and Avocado Salad

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The appearance of food is almost as important as the taste. This dish is delicious, nutritious and ever so pretty. Pink shrimp, green avocado, red bell pepper served in little lettuce cups. Pure delight!

3 Tbsp fat-free sour cream
1 Tbsp light mayo
1-1/2 tsp Worcestershire sauce
1 Tbsp chili sauce
1 cup cooked shrimp
1 Tbsp chives
2 avocados, peeled
1/4 red bell pepper
1-1/2 teaspoon lemon juice
3 to 4 pinches of paprika
1 bag Romaine lettuce

Directions:

1. Combine mayo, sour cream, Worcestershire sauce and chili sauce. Mix and blend well.
2. Stir shrimp, red pepper and chives into dressing.
3. Serve shrimp mixture over Romaine lettuce, 1 cup each.
4. Garnish with avocado half and a pinch of paprika.

Health Benefits:
Shrimp is low in fat and low in calories. Rich in tryptophan and selenium, shrimp is an excellent source of protein, Vitamin B6, Vitamin D, iron and Omega 3 fatty acids, essential for all the cells in the body. The red bell pepper and chili sauce provide needed antioxidants to fight cancer causing free radicals.