Bone Healthy Recipe: Mediterranean Shrimp Casserole

Updated: March 5, 2019

Packed with bone building vitamins and minerals

Mediterranean-Shrimp-Casserole1This recipe boasts 463 mg of calcium and 108 mg of magnesium all in this tasty dish!

Wild shrimp contains a significant amount of selenium (102% of your daily value) in just 4 ounces! Selenium is an important trace mineral in your body and is needed in small amounts for various functions. It has also been shown that selenium has a positive impact on bone and joint health. Another health benefit of wild shrimp is that it has astaxanthin, which is a carotenoid that is receiving notable attention from health research for both it’s anti-inflammatory and antioxidants properties. [1]

In addition to wild shrimp, this recipe adds plum tomatoes, crushed garlic and fresh herbs like cilantro or parsley – all these ingredients added together make a dish that is packed with vitamins and minerals in each bite!


Packed with bone building vitamins and minerals

Mediterranean Shrimp Casserole

Packed with vitamins and minerals in each bite!
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course Main Course
Servings 4 servings
Calories 539 kcal

Ingredients
  

  • 2 cups whole wheat penne pasta
  • 3 cloves garlic organic, crushed
  • 1-1/4 lbs plum tomatoes organic, coarsely chopped
  • 1/3 cup white wine
  • 5 ounces tomato sauce organic
  • 1/8 tsp cayenne pepper
  • 11 ounces wild shrimp cooked, peeled, deveined, and drained
  • 2/3 cup fresh cilantro or parsley organic, finely chopped
  • 1-1/3 cups Asiago cheese grated

Instructions
 

  • Preheat oven to 400°F.
  • Cook pasta in a large pot of boiling water about 6 minutes, until partially cooked and drain.
  • Combine garlic with juice from tomatoes and wine in a saucepan over medium heat and bring to a boil, stirring frequently.
  • Simmer 5-7 minutes, until most of the liquid has evaporated. Stir in tomatoes, tomato sauce, and cayenne. Bring to a bowl.
  • Add shrimp, pasta, dill, and half the cheese. Mix thoroughly.
  • Transfer to a shallow baking dish and sprinkle with the remaining cheese.
  • Bake 15-20 minutes, or until heated through.

Nutrition

Calories: 539kcalCarbohydrates: 78gProtein: 34gFat: 6gSaturated Fat: 1gCholesterol: 202mgSodium: 928mgPotassium: 283mgFiber: 9gSugar: 5gVitamin A: 660IUVitamin C: 11mgCalcium: 223mgIron: 2.3mg
Tried this recipe?Let us know how it was!

Sources

  1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=107

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This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,