A big pot of everyone’s favorite peel ’n’ eat crustacean is nearly as soul-satisfying as it is easy to make: Toss everything in a pot, let it bubble, and feast.
This 30/10 seafood feast provides your 30 grams of muscle-building protein, and the two hearty sides help nudge you above 10 grams of filling fiber. You’ll need some napkins, too.
A 3-ounce serving of shrimp (a decent handful) delivers 20 grams of protein for around 350 calories. Shrimp are also a strong source of potassium, an electrolyte that helps balance sodium in your body.
So the shrimp, along with the high-potassium sweet potatoes in this recipe, will act as a counterweight to the salt. (Mmmmmm, salt.)
And, to that point, whenever possible, buy wild-caught Gulf shrimp. Imported, farm-raised shrimp are often cultivated in conditions that are unsanitary for the shrimp and the people who tend them. Gulf shrimp are captured at sea—and are also way more delicious. They’re meaty and almost sweet in flavor.
With a little extra time, you can further elevate the flavors of this feast.
You can add some lemongrass. These pale-green stalks have a bright, slightly tangy flavor. Buy five, remove the tough outer layers, and chop the tender bottom half of each. Throw these in with the rest of the boil ingredients, and pick around them when you eat. (They’re a little bracing straight up.)
You can cook a variety of seafood instead of just shrimp. Whole crabs, crab legs, clams, mussels—as long as the total adds up to four pounds, this recipe works. If you’re using clams and/or mussels, though, remember to give them a good scrub-and-rinse to wash off the sand and grit.
And you can grill the corn. Omit it from the recipe and keep the husks on. Roast the cobs over indirect heat, lid closed, until the kernels are tender, about 20 minutes, turning occasionally. After they’re cool to the touch, you can peel the husk and grill over direct heat, about 2 minutes a side, before serving.
Trini-Cajun Shrimp Boil
What You’ll Need:
4 lb large deveined shell-on shrimp
3 ears corn, husked and cut into 1-inch rounds
10 lemons, halved
2 large sweet potatoes, large diced
3 carrots, large diced
2 celery ribs, large diced
1 large onion, large diced
3 oz seafood-boil seasoning like Zatarain’s or Old Bay Seasoning
2 Scotch bonnet or habanero peppers, halved
2 (12 oz) bottle Carib beer or other light pilsner
1/2 lb andouille sausage, large diced
How to Make It:
2. Add the shrimp and simmer till cooked through, about 5 minutes. Strain the ingredients and serve. Feeds 8
Nutrition per serving: 347 calories, 39g protein, 29g carbohydrates (4g fiber), 7g fat
BONUS: Two High-Fiber Sides
Whip up just one of these high-fiber sides to hit that 10-gram mark. Make both to eat really well.
1 . Curry Corn Salad with Cherry Tomatoes
In a large bowl, combine the kernels of 3 ears of corn, 1/4 English cucumber (peeled and diced), 1/2 cup cherry tomatoes (halved), 1/2 jalapeno (minced), 1/2 scallion (thinly sliced), 1 cup cooked brown rice, the juice of 1 lime, 2 Tbsp olive oil, 1 tsp curry powder, and 1 Tbsp parsley (chopped). Season with salt and let sit at room temp for at least 20 minutes before serving. Feeds 2
Per serving: 390 calories, 9g protein, 54g carbs (6g fiber), 19g fat
2. Spicy Grilled Bok Choy
In a blender or food processor, combine 2 cups cilantro, 1 cup parsley, 4 scallions (roughly chopped), 4 thumb-sized pieces fresh ginger (chopped), 2 Scotch bonnet or habanero peppers, 1 cup olive oil, and the juice of 1 lime. Blend till smooth and season with salt and pepper. On a well-oiled grill over direct heat, grill 16 heads of baby bok choy (halved), cut side down, until charred, about 2 minutes. Brush the herb sauce on the bok choy and grill till tender, 2 more minutes. Remove from heat. Drizzle with more sauce. Serve. Feeds 4
Per serving: 505 calories, 6g protein, 17g carbs (6g fiber), 56g fat
This article originally appeared in the October 2020 issue of Men’s Health.
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