Bone Healthy Recipe: Mediterranean Shrimp Casserole

Research / August 22, 2014

Author: Monica Lam-Feist, BS

Monica is AlgaeCal’s Content Marketing Manager. Monica completed her studies at The University of Wisconsin-Madison where she received a B.S. degree in Life Sciences Communication and a B.A. degree in Sociology. She also received certificates in Digital Studies and Leadership. Monica was an elite athlete and played Varsity soccer for the Wisconsin Badgers, Vancouver Whitecaps and for the Canadian Women's National Team. She brings a holistic and unique perspective and pulls from her experience in athletics and health to write for AlgaeCal.

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 its 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!

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Cook Time: 40 minutes

Ingredients

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

Directions

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

Sources

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

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