One Man, One Pan: Pure Protein - Shrimp!
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According to my nutritional bible, The United States Department of Agriculture Handbook #8, a 100-gram portion of shrimp contain 18.1 grams of protein, .8 grams of fat, 1.5 grams of carbohydrate and 91 calories. For reference, a weighted pound contains 455 grams and a 100-gram portion is slightly less than ¼ pound. Shrimp is about as protein-laden, fat-free food source as you are going to find. Assuming you like the little critters, shrimp should be included in the Purposefully Primitive dietary roster and given a spot in the regular rotation of acceptable foods. The main bitch I hear about shrimp is “they’re too expensive.” I would suggest that when making price comparisons you take into account that there is zero waste with shrimp – no bone, no saturated fat, just pure protein. A little bit of shrimp can go a long way when combined with our other favored nutrient: fibrous carbohydrate. Fiber carbs include asparagus, broccoli, green beans, cabbage, spinach, onions, cauliflower, bell pepper, salad greens, mushrooms and carrots. Every week I sauté a mix of broccoli, bell pepper, onions, jalapeño pepper and garlic in extra light olive and right before serving throw in a big handful of shrimp. This skillet full of nutritional dynamite has every dietary base covered: a high protein, high fiber meal devoid of saturated fat that tastes fabulous. Truly tasty, this is one of those perfect concoctions that is not only good for you but tastes good. Again, as we’ve said repeatedly, the secret to mastering the nutritional leg of the Purposefully Primitive Fitness Triad is to develop an arsenal of dishes that conform to the acceptable guidelines yet are infused with taste. When diet foods are exceptionally flavored, dieting is no longer dieting. Innovative food preparation is the key.
Everybody steams shrimp and everybody overcooks shrimp. Try this alternative method for shrimp preparation: in a Teflon skillet add a slight bit of olive oil and heat the pan to just below the smoke point. Throw the shelled shrimp into the pan and make sure to not overcrowd the skillet. As soon as the shrimp begin to turn pink, within a minute, remove the pan from the heat and turn each shrimp over. The residual heat will continue to cook the crustaceans. Leave them alone until they cool then peel them one at a time. The shells will come right off. If I intend to eat the shrimp by themselves I will cook them thoroughly – but not too much. If I intend to use them in another dish I will err on the side of undercooking rather than over-cooking. Nothing is worse than overcooked rubbery shrimp. If you cook shrimp completely then throw them into another dish the shrimp will cook further and end up being taken past the point of no return. Once you have the cooked and shelled shrimp you can store them in the refrigerator for future use. As I mentioned my favorite shrimp dish is simple: sauté bell pepper, broccoli, hot pepper, garlic, onions and mushrooms in olive oil then throw a big handful of 80% cooked shrimp into the mix at the very end. (Herb and season to taste) This killer meal is always a hit when guests drop by and by mixing shrimp with vegetables you get maximum mileage out of this expensive ingredient. Don’t purchase the teeny-tiny popcorn shrimp: I like the largest possible crustaceans in the $7 to $10 per pound range and find that a single pound is good for two meals. Let’s reconsider shrimp: yes they are expensive when compared to chicken breast and egg whites but many can not live by bird and bird egg alone. As I told one novice trainee who complained that shrimp were too expensive to be included in his dietary game plan, “Sure you can afford a pound of 9-dollar per pound shrimp – take the money you previously spent on that $4 half gallon tub of ice cream, those buck-a-bar candies, all the donuts and pastries you used to woof down, those six-packs of Mountain Dew and Pepsi and redirect this recovered income towards some fat-free seafood!” Shrimp rule!
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One Man, One Pan: Pure Protein - Shrimp!
12 May 2006According to my nutritional bible, The United States Department of Agriculture Handbook #8, a 100-gram portion of shrimp contain 18.1 grams of protein, .8 grams of fat, 1.5 grams of carbohydrate and 91 calories. For reference, a weighted pound contains 455 grams and a 100-gram portion is slightly less than ¼ pound. Shrimp is about as protein-laden, fat-free food source as you are going to find. Assuming you like the little critters, shrimp should be included in the Purposefully Primitive dietary roster and given a spot in the regular rotation of acceptable foods. The main bitch I hear about shrimp is “they’re too expensive.” I would suggest that when making price comparisons you take into account that there is zero waste with shrimp, no bone, no saturated fat, just pure protein. A little bit of shrimp can go a long way when combined with our other favored nutrient: fibrous carbohydrate. Fiber carbs include asparagus, broccoli, green beans, cabbage, spinach, onions, cauliflower, bell pepper, salad greens, mushrooms and carrots. Every week I sauté a mix of broccoli, bell pepper, onions, jalapeño pepper and garlic in extra light olive and right before serving throw in a big handful of cooked and peeled shrimp. This skillet full of nutritional dynamite has every dietary base covered: a high protein, high fiber meal devoid of saturated fat that tastes fabulous. Truly tasty, this is one of those perfect concoctions that is not only good for you but tastes good. Again, as we’ve said repeatedly, the secret to mastering the nutritional leg of the Purposefully Primitive Fitness Triad is to develop an arsenal of dishes that conform to the acceptable guidelines yet are infused with taste. When diet foods are exceptionally flavored, dieting is no longer dieting. Innovative food preparation is the key.
Everybody steams shrimp and everybody overcooks shrimp. Try this alternative method for shrimp preparation: in a Teflon skillet add a slight bit of olive oil and heat the pan to just below the smoke point. Throw the shelled shrimp into the pan and make sure to not overcrowd the skillet. As soon as the shrimp begin to turn pink, within a minute, remove the pan from the heat and turn each shrimp over. The residual heat will continue to cook the crustaceans. Leave them alone until they cool then peel them one at a time. The shells will come right off. If I intend to eat the shrimp by themselves I will cook them thoroughly – but not too much. If I intend to use them in another dish I will err on the side of undercooking rather than over-cooking. Nothing is worse than overcooked rubbery shrimp. If you cook shrimp completely then throw them into another dish the shrimp will cook further and end up being taken past the point of no return. Once you have the cooked and shelled shrimp you can store them in the refrigerator for future use. As I mentioned my favorite shrimp dish is simple: sauté bell pepper, broccoli, hot pepper, garlic, onions and mushrooms in olive oil then throw a big handful of 80% cooked shrimp into the mix at the very end. (Herb and season to taste) This killer meal is always a hit when guests drop by and by mixing shrimp with vegetables you get maximum mileage out of this expensive ingredient. Don’t purchase the teeny-tiny popcorn shrimp: I like the largest possible crustaceans in the $7 to $10 per pound range and find that a single pound is good for two to three meals. Let’s reconsider shrimp: yes they are expensive when compared to chicken breast and egg whites but many can not live by bird and bird egg alone. As I told one novice trainee who complained that shrimp were too expensive to be included in his dietary game plan, “Sure you can afford a pound of 9-dollar per pound shrimp – take the money you previously spent on that $4 half gallon tub of ice cream, those buck-a-bar candies, all the donuts and pastries you used to woof down, those six-packs of Mountain Dew and Pepsi and redirect this recovered income towards some fat-free seafood!” Shrimp rule!
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