Take a delicious journey to the Mediterranean

Grab a large skillet for a delicious journey to the Mediterranean. Take advantage of the scrumptious sauce by serving with pasta or rice. Try whole-grain pasta or brown rice for an added nutritional (and taste) boost.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 1 (28-ounce) can diced tomatoes
  • 1/2 cup chopped parsley
  • 1 tablespoon minced garlic
  • 1 tablespoon dried oregano leaves
  • Salt and pepper to taste
  • 2 pounds medium shrimp, peeled
  • 1/4 cup sliced Kalamata olives
  • 1 cup frozen peas, thawed
  • 1/3 cup crumbled reduced-fat feta cheese

Directions

  1. In large nonstick skillet over medium heat, heat olive oil and sauté onion until tender.
  2. Stir in tomatoes, parsley, garlic and oregano and season to taste. Bring to boil, reduce heat, cover and cook 15 minutes, stirring occasionally.
  3. Add shrimp and olives; continue cooking until shrimp are done, about 5 to 7 minutes. Add peas, cook several minutes. Sprinkle with feta, serve.

Ingredient health benefits

  • Olives and olive oil. You can always count on these Mediterranean marvels to bring more than just flavor to any meal. Olives are an easy way to get some heart-healthy unsaturated fats. They’re also loaded with fiber and vitamin E for a satisfied stomach and supple skin. You can find the other fat-soluble vitamins (vitamins A, D and K) in the oily variety as well. And certain compounds found in both the fruit and the oil may decrease your risk of cancer if you consume them regularly.
  • Onions. Like olives, onions may lack the visual appeal of other fruits and veggies in the grocery store. But under all those pungent layers is a goldmine of nutrients just waiting to be discovered. For example, onions have prebiotics and fiber, which keep your gut healthy by providing food for beneficial bacteria and promoting good digestion. Your immune system can also use the vitamin C and flavonoids, both antioxidants, to suppress cell damage from free radicals and fight off invading microbes.
  • Garlic. Not today, Nosferatu! Considered a superfood, garlic may have the ability to boost your immunity if your eating habits also include plenty of whole grains, vegetables and fruits. On a related note, it has natural compounds that may fight harmful microbes like Salmonella. And though more evidence is needed to know for sure, regularly eating garlic might have a positive impact on your blood pressure.
  • Shrimp. This succulent shellfish is a complete protein, meaning it contains all the amino acids your body needs to stay healthy but can’t produce on its own. Shrimp is also rich in iron and low in mercury, so you can maximize the benefits for your blood cells while minimizing how much of the well-known pescatarian toxin enters your body. And that’s not all! While high in cholesterol, shrimp has very little saturated fat to speak of. And it’s a good source of the mineral selenium, which helps balance your hormones and lower your blood pressure.
  • Cheese. Feta provides those tasty finishing touches to your culinary excursion. As a type of cheese, it has calcium for strong bones, and protein casein and whey for sturdy muscles. And those important omega-3s, you keep hearing about? Cheese has them, along with B vitamins and vitamin A. And last but not least, this delicious dairy product supports your body’s ability to heal wounds with the minerals selenium and zinc.

Nutrition information (per serving)

Serves 6 to 8

Calories: 182
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 170 mg
Sodium: 567 mg
Carbohydrates: 9 g
Dietary fiber: 2 g
Sugars: 4 g
Protein: 21 g

Dietary exchanges: 2 vegetable, 3 lean meat

— Republished courtesy of Speaking of Women’s Health.