Try jazzing up your meals with Louisiana Gulf shrimp. Shrimp gets a bad rap for being high in cholesterol. The truth is that although shrimp is high in cholesterol, it is relatively low in saturated fat, which is a greater danger to blood cholesterol than dietary cholesterol.

A three-ounce serving of shrimp contains only one gram of fat. Shrimp is low in calories and an excellent source of protein, which helps with appetite control. It is also a good source of Vitamin B12 which may support proper nerve function, and selenium that may prevent cell damage.

Louisiana shrimp have a natural sweetness from living and feeding in wild, nutrient-rich Gulf waters. They are a versatile food that can be added to just about anything, including omelets, wraps, salads, soups and pasta. Their clean taste complements any recipe. Shrimp can be roasted, sautéed, grilled, steamed or broiled, and it cooks quickly – on average in about five minutes.

Try these five simple ways to prepare shrimp:

• Roast. Toss the shrimp in olive oil and salt, and cook in a 400-degree oven for six to eight minutes.

• Sauté. Add a bit of olive oil or butter to a shallow pan and whatever seasoning you prefer. Cook for five minutes, stirring occasionally.

• Grill. Pierce shrimp with a skewer in two places. This ensures that all sides get exposed to the heat (and makes them easy to flip). Cook for about five to seven minutes on a hot grill, flipping once halfway through. As soon as the shrimp are white and opaque, they're ready to eat.

• Steam. Keep the shrimp on ice until ready to cook. Then, place in a steam insert or pressure cooker and cook for three minutes at most.

• Broil. Preheat broiler. Toss shrimp with seasonings in a large bowl. Place shrimp on a shallow baking sheet. Broil seven inches from the heat for about six to seven minutes, turning once.

Cajun Boiled Shrimp

Serves 8

All you need:


2½ quarts water

2 tbsp. salt

2 lbs. large Gulf shrimp with shells, (21- to 30-count) or (16- to 20-count)

2 tsp. Zatarain’s Concentrated Shrimp and Crab Boil

All you do:

In a 4- to 5-quart stock pot, bring water and salt to a boil. Stir in shrimp and shrimp/crab boil. Return to boiling; cover and cook 2 minutes or until shrimp turn pink. Remove pot from heat. Let stand 2 minutes; drain. Serve hot.

You can substitute 1 package Zatarain’s Crawfish, Shrimp and Crab Boil in a bag in place of the Concentrated Shrimp and Crab Boil, if desired.

Nutrition facts, per serving: 80 calories, 1g fat, no saturated fat, no trans-fat, 145 mg cholesterol, 640 mg sodium, 1 g carbohydrates, no fiber, no sugar, 15 g protein.

Tracey Shaffer, RD, LD, is a Hy-Vee dietitian at the Blue Springs location. The information provided should not be construed as professional medical advice. Email her at