Yelena Luzhanskaya is a psychology doctoral level practicum student at the Center for Weight and Eating Disorders at Penn. She also works with the Penn Metabolic and Bariatric Surgery Program psychologists weekly.
As the weather gets warmer, you may want to make some light, seasonal and healthy fare!
This take on a grilled shrimp salad uses many items that are likely already in your home or that can be found on your next, regular trip to the grocery store.
A High-Protein, WLS-Friendly Recipe
Eating enough protein is essential after bariatric surgery. It helps build and maintain muscle mass, acts as a source of energy, and can help keep your hair, skin and nails strong.
We love this delicious, low-calorie salad that will help you meet your protein goal for the day.
Shrimp is high in protein – a 3-ounce portion offers a whopping 20 grams of the essential nutrient – and is a low-calorie option to add to your diet. Each ½-cup, 109-calorie serving of black beans also gives you protein (7 grams), fiber (8.3 grams), and vitamins and minerals, including iron. When you add vegetables to your salad, you're boosting your meal's fiber, vitamins, and water.
Grilled Shrimp and Lime, Pepper and Bean Salad
Yield: 4 servings
- 12 ounces of peeled and de-veined jumbo shrimp
- 2 bell peppers
- 1 jalapeno (Note: You can skip this or change the portion for your desired spice level)
- 1/4 lime
- 1 can black beans
- 1 can sweet corn
- Half bunch of cilantro
- 1 tablespoon olive oil
- Salt, pepper and cumin for seasoning
For this recipe, shrimp can be cooked with or without a skewer. You can use an outdoor grill, stove top grill pan, or oven.
- Drain and rinse the cans of black beans and corn and set aside in large salad bowl.
Remove the seeds from the jalapeno and wash your hands with soap and water immediately.
- Dice the bell peppers and jalapeno and add them to the bowl of beans and corn.
- Remove the stems from the cilantro, chop the herb finely and it add to your salad bowl.
- Add olive oil, juice from the lime, a pinch of salt, and a pinch of pepper, mix well.
- Place your salad in the fridge to chill while you prepare the shrimp.
- Put four to five jumbo shrimp on a skewer, which should equal about 3 to 4 ounces.
- Pre-heat your grill or grill pan, or set your oven to 400 degrees.
- Season all skewers with a pinch of salt and cumin.
- Spray the grill, grill pan or a baking sheet – depending on the method you’re using to cook your shrimp – with low calorie oil spray, such as PAM.
- Place skewers on the grill, in the pan, or in the oven, and cook until the shrimp are pink and no longer translucent on both sides.
- Serve the chilled salad with a skewer of shrimp on the side and feel free to squeeze a more lime for some extra flavor.
Calories per serving, 300; total fat, 5 grams; dietary fiber, 10 grams; sugars, 6 grams; protein, 28 grams.