• Susan McCandless, RDN

Quick Shrimp and Kale Sauté

This one-pan dinner can be on the table in less than 30-minutes. It is chock full of nutrients, including bio-active compounds and minerals that support the immune system. The quinoa is an inexpensive plant protein that extends the more pricey zinc-rich shrimp. Of course you my sub in another shellfish, like scallops, use rice in place of quinoa or spinach and any other green in for the kale....Totally interchangeable, so use whatever you have on hand!


Tips: Activate garlic's beneficial compounds by letting the chopped cloves sit for 10 minutes prior to cooking. Add the lemon juice at the end to preserve the vitamin C in the citrus.




Recipe By: Adapted from Living Plate

Serving Size: 4


Ingredients:


1 cup uncooked quinoa, cooked covered in a saucepan for 20 minutes in 2 cups simmering water, chicken or vegetable broth.

2 tablespoons olive oil

6 cloves garlic, minced or pressed

1 1/2 pounds shrimp, peeled and deveined

5 or more cups torn kale, spines removed before torn, or spinach or chopped bok choy (I like to use 2 bunches of dinosaur, or lacinato kale)

½ lemon or lime, juiced

salt, to taste

pepper, to taste


Directions:


1. Cook quinoa in simmering broth or salted water. Mince garlic and diet aside for at least 10-minutes (to activate the beneficial compounds). Juice lemon. Wash kale, remove spines and tear into bite-sized pieces.


2. In a large sauté pan, gently sauté garlic in olive oil until fragrant. Add shrimp, cover and continue to sauté over low heat until shrimp is pink and cooked through, approximately 5-8 minutes. Add kale, cover sauté pan with lid. Cook over low heat until kale wilts, approximately 5 more minutes. If you want your kale cooked more, cook an additional few minutes. Add additional liquid/broth, if needed. Stir in cooked quinoa. Season with lemon, salt and pepper and serve immediately.

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321 North 3rd Street, Suite 202

McCall, ID 83638

susan@mintnutrition.org

Susan McCandless, RDN (IFNCP, CLT)
Dietitian + Nutritionist
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