February is American Heart Month

By: Jacqueline Gomes, RDN, MBA 

During American Heart Month, support strides to end heart disease and advocate for early prevention, detection and treatment. Choose wholesome ingredients and use healthy cooking methods such as baking, broiling, roasting or sautéing!

  • Eat more fruits and vegetables: fresh or frozen both options are nutritious
  • Choose whole grains often such as whole wheat, oats and brown rice
  • Consume fish and lean meats often: consume fish at least twice a week such as salmon, cod, Green Way Shrimp and scallops.
  • Season food with less salt: Use lemons, limes and aromatic spices like cumin and paprika to flavor

 

Did you Know?

The Omega-3’s found in fish contribute to a heart health, fight inflammation and reduce your risk of having a stroke! Fish is by far the quickest and easiest protein to prepare.

Steamed or poached: Lean, mild-flavored fish with tender, white or pale flesh, such as sea bass, cod, flounder or grouper, are usually delicate, so this cooking method works well. Shrimp, crab and lobster can be cooked in this method as well.

Grilled or broiled: Medium-fatty fish, such as bluefish, catfish, mullet or swordfish, cuts are perfect for these methods, because they can withstand the heat. Shrimp, crab and lobster can be cooked in this method too. Enjoy!

  

Enjoy my healthier empanadas, baked and prepared with minimal fat.

 


Wild Mushroom Shrimp Empanadas

mushroom and shrimp Empanadas displayed on a cutting board

Prep: 30 minutes

Bake: 15 minutes

Makes: 27 Empanadas

 

Ingredients:

  • 1 Tbsp olive oil
  • 5 pounds Green Way Frozen Shrimp, (thawed, peeled, deveined and finely chopped )
  • ½ cup minced onion
  • ½ each, Red & Green bell pepper, minced
  • 5 ounces mushrooms (I used shitake, oyster and cremini)
  • 1 Tbsp Flour
  • 3 ounces water
  • Salt and pepper
  • 1 Egg + 1 Tbsp water
  • 27-30 empanada wrappers (I used @Goya “Tapas para Empanadas” wrappers)

 

Directions:

  1. Preheat oven to 400 degrees.
  2. Heat oil in a skillet over medium heat. Add onion and pepper, cook for about 2 to 3 minutes. Add mushrooms, cook for 3 more minutes or until soft. Add shrimp, season with salt & pepper. Cook until pink (about 4 minutes). Push shrimp to the side, add flour, with a wooden spoon stir in water quickly breaking up any lumps, a thick paste will start to form.
  3. Incorporate shrimp and stir well. Let cool before filling empanada wrappers.
  4. In a small bowl, beat egg and water. Meanwhile, line a baking sheet with parchment paper. Lay each empanada wrapper on a flat surface, fill each with a rounded tablespoon of shrimp filling. Using a pastry brush, dip in egg wash and line the outside of the wrapper and fold over into a half moon. Using two finger pinch edges to seal shut. Snip a hole in the center of the empanada with a scissor.
  5. Once all empanadas are complete brush with remaining egg wash. Bake for about 15 minutes or until golden brown. Enjoy warm or at room temperature!

 

Nutrition information: (1 empanada)

119 Calories; 15g carbs, 3.4g total Fat; 6g Protein; 370mg Sodium; 1g Fiber

Recipe by: Jacqueline Gomes, RDN, MBA