Bone Healthy Recipe: Mediterranean Shrimp Casserole

Updated: March 5, 2019

Packed with bone building vitamins and minerals

Mediterranean-Shrimp-Casserole1This recipe boasts 463 mg of calcium and 108 mg of magnesium all in this tasty dish!

Wild shrimp contains a significant amount of selenium (102% of your daily value) in just 4 ounces! Selenium is an important trace mineral in your body and is needed in small amounts for various functions. It has also been shown that selenium has a positive impact on bone and joint health. Another health benefit of wild shrimp is that it has astaxanthin, which is a carotenoid that is receiving notable attention from health research for both it’s anti-inflammatory and antioxidants properties. [1]

In addition to wild shrimp, this recipe adds plum tomatoes, crushed garlic and fresh herbs like cilantro or parsley – all these ingredients added together make a dish that is packed with vitamins and minerals in each bite!


Packed with bone building vitamins and minerals

Mediterranean Shrimp Casserole

Packed with vitamins and minerals in each bite!
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Servings 4 servings
Calories 539 kcal

Ingredients
  

  • 2 cups whole wheat penne pasta
  • 3 cloves garlic organic, crushed
  • 1-1/4 lbs plum tomatoes organic, coarsely chopped
  • 1/3 cup white wine
  • 5 ounces tomato sauce organic
  • 1/8 tsp cayenne pepper
  • 11 ounces wild shrimp cooked, peeled, deveined, and drained
  • 2/3 cup fresh cilantro or parsley organic, finely chopped
  • 1-1/3 cups Asiago cheese grated

Instructions
 

  • Preheat oven to 400°F.
  • Cook pasta in a large pot of boiling water about 6 minutes, until partially cooked and drain.
  • Combine garlic with juice from tomatoes and wine in a saucepan over medium heat and bring to a boil, stirring frequently.
  • Simmer 5-7 minutes, until most of the liquid has evaporated. Stir in tomatoes, tomato sauce, and cayenne. Bring to a bowl.
  • Add shrimp, pasta, dill, and half the cheese. Mix thoroughly.
  • Transfer to a shallow baking dish and sprinkle with the remaining cheese.
  • Bake 15-20 minutes, or until heated through.

Nutrition

Calories: 539kcalCarbohydrates: 78gProtein: 34gFat: 6gSaturated Fat: 1gCholesterol: 202mgSodium: 928mgPotassium: 283mgFiber: 9gSugar: 5gVitamin A: 660IUVitamin C: 11mgCalcium: 223mgIron: 2.3mg
Tried this recipe?Let us know how it was!

Sources

  1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107

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This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,