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June 19th is Juneteenth—a time to reflect back on the changes our country has experienced, and an opportunity to celebrate our unique spirit of freedom. Just as the Emancipation Proclamation that heralded the original Juneteenth opened new doorways for Americans, 2007 can be an opportunity for new growth—in healthy eating!
Seafood is packed with nutrition and low in calories and fat, so it’s a great choice for healthy Juneteenth celebrating. Seafood is high in heart-healthy Omega-3 fatty acids, and while seafood does have cholesterol, it’s dietary cholesterol, not the type that causes heart problems—so eat up, enjoy Juneteenth and enjoy fresh seafood!
Juneteenth Boiled Shrimp A Brookshire’s Best Recipe
1 onion, chopped 2 cloves garlic, crushed 2 lemons, sliced 1/4 cup hot sauce 3 Tbs (more if you prefer) shrimp or crab boil seasoning 3 lb frozen shrimp (10/15 count per lb) in the shell
Place onion, garlic, lemons, hot sauce and spices in large pot filled with water. Bring to a boil and boil 15 to 30 minutes, allowing seasonings to impart their flavors into the water.
In a large bowl, prepare an ice bath (water and ice).
After water has boiled, add frozen shrimp. Boil for 3 to 5 minutes, until shrimp are opaque. Remove shrimp and immediately plunge into ice bath to stop shrimp from further cooking. When shrimp are cool, remove from ice bath and place on ice in a serving bowl.
Shrimp can be prepared up to 24 hours in advance and stored in a plastic bag in the refrigerator.
Serve plain or with cocktail sauce.
Serves 6
Nutritional Information: Calories Per Serving: 224, Fat: 1 g ( 0 g Saturated Fat), Cholesterol: 114 mg, Sodium: 111 mg, Carbohydrates: 1 g, Fiber: 0 g
Low-Fat Griddle Grilled Catfish A Brookshire’s Best Recipe
3 lb catfish fillets 1/4 cup yellow cornmeal 2 Tbs flour 2 Tbs creole seasoning 1/2 cup egg substitute (such as Egg Beaters) 1 cup skim milk
Rinse fish and cut into strips.
In a small bowl or pie pan, mix the egg substitute with the skim milk.
In another bowl or pie pan, combine cornmeal, flour and creole seasoning mix. Set aside.
Dip the fish pieces into the egg mixture. Coat on both sides with the flour.
Heat a large nonstick skillet or griddle and coat with nonstick spray. Arrange fish on the pan and spray the top of each piece with cooking spray. Cook 4 minutes per side, turning halfway through. Fish should be flaky when done.
Serves 8
Nutritional Information: Calories Per Serving: 271, Fat: 13 g (6 g Saturated Fat), Cholesterol: 80 mg, Sodium: 141 mg, Carbohydrates: 6 g, Fiber: 1 g
© 2007, Brookshire Grocery Co. Nutrient counts are rounded to the nearest whole number. All dietary and lifestyle changes should be supervised by a physician.
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