Healthy Seafood Rice

Sorry it’s been a few days since I’ve posted anything! I was enjoying a little snow with friends this president’s day weekend. It’s amazing how you can go from the beach to snowboarding within 2 hours when you live in Santa Monica!

Anyway, I wanted to share a recipe that I made last week which really reminded me how much I love seafood! I wanted to make something similar to paella, which is a Spanish rice dish with a lot of flavor. I tend to just throw things together based on what’s fresh in my fridge so I ended up with this little beauty (and let me tell you…it was soo good!). This dish is super high in protein but low in fat,  making it a great healthy meal. I think some people shy away from seafood because they think it all has a fishy taste, but scallops are really meaty and have pretty much zero fish texture or taste (they are mollusks not fish after all), or they think it’s hard to cook. Honestly, shrimp and scallops take like 5-7 minutes to cook and it’s pretty easy to tell when they’re done. Well, have fun cooking!

healthy seafood rice

Interesting facts about shrimp: Did you know that shrimp can help reduce your risk of cancer? Shrimp are loaded with the mineral selenium, which is believed to reduce cancer risk in two ways: First, selenium is an important constituent of glutathione peroxidase, an enzyme with anti-oxidant properties which can help protect the body from damaging effects of free radicals. Second, selenium is believed to prevent tumor growth by boosting the immune system and inhibiting the development of blood vessels to the tumor. Read more about the other health benefits of shrimp here.

Here’s What You’ll Need:

♦ 1/2 cup short grain brown rice

♦ 1 1/2 cup low sodium chicken stock/broth

♦ 8 fresh raw shrimp shelled

♦ 6 fresh raw scallops

♦ 1/2 cup chopped yellow onion

♦ 3 cloves minced garlic

♦ 1/2 cup water

♦ 1/4 tsp turmeric powder

♦ 1/4 tsp salt

♦ 1/2 tsp paprika

♦ 1/4 tsp cumin

♦ dash cayenne pepper

♦ cilantro or parsley for garnish

makes approximately 2 servings at about. 300 cal/serving, 41g carbs, 7g fat, 3.5g fiber, 23g protein 

Here’s What You’ll Do:

Cook the rice according to instructions on the bag but use 1 cup of the low sodium chicken broth to cook the rice instead of water. Add 1/2 tsp turmeric and a dash of cayenne pepper. Cook a few minutes under the normal time so the rice is a few minutes from being done since it will continue to cook when you add it to the seafood mixture.

Add the chicken stock to a large pan and heat. Add the garlic and onions and simmer for 2 minutes. Add the water, 1/2 tsp turmeric, 1/2 tsp paprika, and 1/4 tsp cumin and simmer for another 2 minutes. Add the rice and continue to cook on medium heat for another 2 minutes. Add the shrimp and scallops and cook everything together (medium/high heat) until the shrimp and scallops are done.

healthy seafood rice

The shrimp will take about 3 minutes each side and will be pink all the way through (cut one open to check). The scallops will take about 3-4 minutes a side (more if they are larger). Poke them with your fingers to see if they are done– they should feel like a semi-flexed bicep, firm but with a little bounce but not mushy! If they are mushy, keep cooking.

healthy seafood rice

Serve and add a bit of cilantro or parsley to garnish! Eat up and let me know how you like it! =]

healthy seafood rice

♥Santa Monica Life♥

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: