Recipe: Skinny DipSqueezeItIn.com Girls
During the hot summer months who doesn’t love a great skinny dip? Guest blogger and nutritionista Elisa Zied is back this week with a fabulous recipe. Enjoy!
A Great Skinny Dip!
by Elisa Zied, MS, RD, CDN
I just love shrimp. It’s relatively low in calories, and has little saturated fat—the kind of fat that clogs up arteries. It’s also a great source of high quality protein as well as vitamin D and selenium. It’s also a good source of B vitamins including niacin and vitamin B12, as well as the minerals iron, phosphorus, and copper.
Many are concerned about the high content of dietary cholesterol in shrimp—3 ounces of shrimp has about 130 milligrams of cholesterol. Too much dietary cholesterol can raise our blood cholesterol level, and if too much cholesterol builds up on the walls of our blood vessels, it will be hard for blood to pass through and eventually contribute to the development of a heart attack or stroke.
The good news is that saturated fat has a much bigger impact on blood cholesterol levels, and because shrimp has so many other nutrients and is low in saturated fat, it can be a tasty dietary addition in moderate amounts.
Here’s a recipe from my second book, Feed Your Family Right! How to Make Smart Food and Fitness Choices for a Healthy Lifestyle (Wiley, 2007). Enjoy!
Delicious Shrimp Dip
This excellent dip is easy to make and tastes fresh and light. It’s also an excellent way to incorporate fish in your diet.
1 8-ounce package Neufchâtel cream cheese, at room temperature
½ cup reduced-fat sour cream
¼ cup chopped scallions
¼ cup chopped dill
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh tarragon
2 teaspoons lemon zest
¼ teaspoon salt
1 teaspoon Tabasco sauce
2 cups chopped cooked shrimp
Beat the cream cheese and the sour cream with an electric mixer until smooth. Add the scallions, dill, parsley, tarragon, lemon zest, salt, and Tabasco sauce until well combined. Stir in the shrimp and continue beating another 2 minutes until all ingredients are incorporated. Refrigerate for 1 hour and serve.
Cook’s Tip: Serve with red bell pepper strips, baby carrots, celery sticks, endive, or whole grain crackers.
Total cooking and preparation time: 1 hour and 15 minutes
Makes 10 servings
Nutrition information per serving:
Fat: 7 g
Saturated fat: 4.5 g
Cholesterol: 75 mg
Sodium: 250 mg
Carbohydrate: 7 g
Fiber: 3 g
Sugar: 4 g
Protein: 10 g
Elisa Zied, MS, RD, CDN is a NYC-based registered dietitian and regular contributor to msnbc.com and galtime.con. She’s also the author of Nutrition At Your Fingertips (Alpha, 2009), Feed Your Family Right! (Wiley, 2007), and So What Can I Eat?! (Wiley, 2006). She’s also a past spokesperson for the American Dietetic Association. For more information, go to elisazied.com. On twitter? Follow Elisa at @elisazied.
Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.