Savory Shrimp and White Bean Stew

Savory Shrimp and White Bean Stew

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Here’s a “shrimply delicious” option for a heart-healthy dinner tonight! This stew features succulent shrimp, rich in omega-3 fatty acids and creamy cannellini beans, a super source of protein and soluble dietary fiber. Serves 4.

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 1 15-ounce can cannellini beans, drained and rinsed
  • 1 14-ounce can diced low-sodium tomatoes, drained
  • 1 teaspoon each dried oregano, basil, and rosemary
  • 3 cups low-sodium chicken broth
  • 1 pound small frozen shrimp, thawed and peeled
  • ½ cup parsley, chopped

Directions

  1. Heat olive oil in a soup pot. Add onion and garlic and cook, stirring frequently, until the onion softens, about 3 minutes.
  2. Stir in the cannellini beans, tomatoes, oregano, basil, and rosemary.
  3. Add the chicken broth and bring to a boil over high heat. Reduce heat and simmer until the stew is slightly thickened, about 15 minutes.
  4. Add the shrimp and simmer just until cooked through, about 2 minutes.
  5. Add parsley and serve.

Per serving: 377 calories, 37 gm protein, 35 gm carbohydrate, 11 gm fat, 2 gm sat fat, 6 gm mono fat, 170 mg cholesterol, 8 gm fiber, 234 mg sodium

THE SEASONED COOK For a heartier meal, serve this stew over a scoop of cooked brown rice.

Nutrition Goldmine: Beans are an excellent source of protein, are relatively low in calories, cholesterol-free, low in fat and a good source of soluble dietary fiber.

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