Delicious and Healthy Shrimp Recipes for the DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is a healthy eating plan designed to help treat or prevent high blood pressure. It emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy while limiting foods high in saturated fat, cholesterol, and sodium. Shrimp can be a great addition to the DASH diet as it is a lean source of protein. Here are some delicious and easy shrimp recipes that fit perfectly into the DASH diet.

One-Pan Garlic Shrimp with Quinoa

This recipe is inspired by the classic flavors of shrimp scampi, but with a healthy twist. It’s quick, easy, and everything cooks in one pan, including the quinoa.

Ingredients:

• Raw, tail-on shrimp (peeled and deveined)
• Quinoa (Bob’s Red Mill recommended)
• Onion
• Garlic
• Chili powder
• Cayenne pepper (optional, for extra heat)
• Chicken stock
• Lemon juice and zest
• Parsley
• Olive oil
• Salt

Instructions:

1. Heat 2 teaspoons of olive oil in a large nonstick skillet with a tight-fitting lid over medium-high heat.
2. Add the shrimp, then sprinkle with salt and chili powder. Sauté until the shrimp are pink and cooked through, about 3 minutes. Remove the shrimp to a plate.
3. Heat the remaining olive oil in the same skillet, then add the onion. Cook until the onion begins to soften, about 5 minutes. Add the garlic and cook until fragrant, about 30 seconds.
4. Add the quinoa, cayenne, and remaining salt and chili powder. Stir to coat the quinoa with the oil and let brown for 2 minutes.
5. Pour in the chicken stock, then increase the heat to high and bring the broth to a boil. Once boiling, cover and reduce the heat to a simmer. Let simmer until the quinoa is tender, 12 to 15 minutes. Uncover and fluff with a fork.
6. Zest the lemon directly into the pan, then juice the lemon and add the lemon juice and parsley to the skillet as well. Toss to combine, then top with the reserved shrimp. Sprinkle with additional fresh parsley.

Tips and Variations:

• Vegetables: Add vegetables like zucchini or broccoli for a more complete meal. Roasted Zucchini or Roasted Frozen Broccoli would be great additions.
• Salad: Serve over a bed of greens for a shrimp quinoa salad.
• Bread: Serve with a side of whole-grain bread.

Storage and Reheating:

• To Store: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• To Reheat: Gently reheat leftovers in a nonstick skillet on the stovetop over medium-low heat or very gently in the microwave.
• To Freeze: Freeze garlic shrimp with quinoa in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Quick Cajun Shrimp

This easy Cajun Shrimp Recipe comes together in just 15 minutes. Juicy shrimp are tossed in bold Cajun seasoning, seared until perfectly tender, and finished with a squeeze of lime. This is a simple and flavorful recipe.

Ingredients:

• Raw shrimp (peeled and deveined)
• Cajun seasoning spice blend
• Olive oil (or butter for a richer flavor)
• Garlic (optional, for butter + garlic variation)
• Lime wedges
• Fresh parsley or cilantro
• Salt and pepper
• Cayenne pepper (optional, for added heat)

Instructions:

1. Pat shrimp dry with a paper towel.
2. In a large bowl, add the shrimp, salt, pepper, and Cajun seasoning. Toss well to evenly coat.
3. Heat olive oil in a large skillet over medium-high heat.
4. Add the shrimp in a single layer and cook for 2-3 minutes per side, or until pink and opaque.
5. Remove the shrimp from the heat and garnish with fresh parsley or cilantro and a squeeze of lime juice.

Variations:

• Butter + Garlic: For a richer, more classic Cajun shrimp, swap olive oil for butter. Melt the butter in the skillet, add minced garlic, and cook briefly until fragrant before adding shrimp.

Tips:

• Use raw, peeled, and deveined shrimp. Pre-cooked shrimp turn rubbery when reheated.
• Don’t overcook the shrimp. Shrimp only need 2-3 minutes per side.

Storage and Reheating:

• To Store: Place leftover Cajun shrimp in a tightly sealed container in the fridge for up to 3 days.
• To Freeze: Freeze cooked Cajun shrimp for up to 3 months. Thaw in the fridge ahead or reheat in the microwave when ready to serve.
• Reheating: Warm gently in a skillet or microwave in 30-second bursts.

Cilantro Lime Shrimp

This Cilantro Lime Shrimp is an easy shrimp recipe for busy weeknights, meal prep, and more! It's made with just a few simple ingredients, including fresh cilantro, bright lime juice, and juicy shrimp.

Ingredients:

• Raw shrimp (peeled and deveined)
• Fresh cilantro
• Limes (for juice and garnish)
• Olive oil
• Honey (or maple syrup, or other sweetener)
• Salt
• Cumin
• Chili powder
• Paprika
• Black pepper

Instructions:

1. Prepare the sauce: Stir together lime juice, honey (or maple syrup), salt, chili powder, cumin, paprika, black pepper, and fresh cilantro in a small bowl. Set aside.
2. Pat your shrimp dry with paper towels, and heat a large skillet over medium-high heat. Once the skillet is hot, add the olive oil and swirl to coat.
3. Once the oil shimmers, add the shrimp and toss to coat it in the oil. Cook for 4-5 minutes, or until the shrimp is done and has turned pink.
4. Pour in the reserved cilantro lime sauce, and simmer for 1 minute, stirring often.
5. Remove from the heat, and serve immediately with rice, quinoa, cauliflower rice, mashed potatoes, etc. Garnish with additional chopped cilantro and lime slices (if desired).

Serving Suggestions:

• Over rice, quinoa, or mashed potatoes: Serve with white rice, wild rice, brown rice, quinoa, or mashed potatoes.
• Cilantro lime shrimp tacos: Serve with flour or corn tortillas, along with cabbage slaw (or shredded lettuce), avocado, and your favorite sauce.
• Cilantro lime shrimp wrap: Spoon the shrimp into warm flour tortillas, along with shredded lettuce (or cabbage), avocado, and sour cream (or your favorite crema).
• Lettuce wraps: Spoon your shrimp and desired fillings into romaine lettuce wraps (or butterhead) and wrap tightly.

Tips:

• Don't overcook the shrimp. It cooks quickly and it's easy to let it go too long, which can cause it to become rubbery.
• Make sure you watch the skillet carefully, and stir often to encourage even cooking. The shrimp is done when it is pink and opaque with an internal temperature of 135-140ºF (57-60ºC).
• Lime juice quality can affect the flavor. Try new flavors next time. Feel free to add your favorite seasonings or flavor enhancers as you make the recipe your own.

Storage and Reheating:

• Store in the refrigerator for up to 3-4 days.
• Freezing: Allow the leftovers to cool, then place them in a freezer bag or freezer-safe container. Label and freeze for up to 2 months.
• Freezer meal: Add the marinade to a labeled freezer bag, along with the raw shrimp. Squish things around, then seal and remove the air. Freeze flat.

Shrimp with Sautéed Vegetables and Potatoes

This quick and delicious shrimp dish follows the Low Carb and Low Fat Eating Pattern, meaning it’s a good choice for people who are mindful of their blood pressure. Succulent shrimp are sautéed with fresh spinach, sweet grape tomatoes, and crispy roasted red potatoes, creating a harmonious blend of flavors and textures.

Read also: Delicious DASH Diet Treats

Ingredients:

• Shrimp
• Baby red potatoes
• Fresh spinach
• Grape tomatoes
• Garlic
• Olive oil
• Crushed red pepper
• Grated Parmesan cheese
• Basil ribbons

Instructions:

1. Preheat the oven to 425 degrees F. Halve or quarter the baby red potatoes, depending on their size.
2. Heat a skillet over medium heat. Add the remaining olive oil and grape tomatoes to the skillet.
3. Add the garlic, shrimp, and crushed red pepper to the skillet.
4. Reduce the heat to low and sprinkle half the grated Parmesan cheese over the skillet contents.
5. Divide the shrimp, sautéed veggies, and spinach between plates. Garnish with the reserved Parmesan cheese and basil ribbons.

Read also: Which Diet is Right for You?

Read also: The DASH Diet and Blood Sugar

tags: #dash #diet #shrimp #recipes