Dinner: Grilled Shrimp with Asparagus & Brown Rice

For a light but satisfying meal, enjoy grilled shrimp with tender asparagus and wholesome brown rice. This dish is brimming with lean protein, fibre, and essential minerals.

 

Ingredients (Serves approximately 4)

For the Grilled Shrimp:

• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 tablespoon lemon juice (freshly squeezed)
• 2 garlic cloves, minced
• 1 teaspoon smoked paprika (optional)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Wooden or metal skewers (if grilling on a grill)

For the Asparagus:

• 1 bunch asparagus, trimmed
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon lemon zest (optional)

For the Brown Rice:

• 1 cup brown rice
• 2 cups water or vegetable broth
• 1/4 teaspoon salt (optional)

 

Instructions:

Step 1: Cook the Brown Rice

1. Rinse the rice: Place the brown rice in a fine mesh strainer and rinse under cold water.
2. Cook the rice: In a medium saucepan, combine the brown rice, water (or vegetable broth for more flavour), and salt. Bring to a boil, then reduce the heat, cover, and simmer for 40-45 minutes, or until the rice is tender and the water is absorbed. Remove from heat and fluff with a fork. Set aside.

Step 2: Prepare the Shrimp

1. Marinate the shrimp: In a medium bowl, mix together the olive oil, lemon juice, minced garlic, smoked paprika (if using), salt, and pepper. Add the shrimp and toss to coat. Let the shrimp marinate for 10-15 minutes.
2. Grill the shrimp:
• If using a grill: Preheat your grill to medium-high heat. Thread the shrimp onto skewers and grill for about 2-3 minutes on each side, until the shrimp turn pink and opaque.
• If using a stovetop: Heat a grill pan or skillet over medium-high heat. Add the shrimp and cook for about 2-3 minutes per side.

3. Remove from heat: Once cooked, remove the shrimp from the grill or pan and set aside.

Step 3: Cook the Asparagus

1. Prepare the asparagus: Preheat your grill or grill pan to medium-high heat. Drizzle the trimmed asparagus with olive oil and season with salt and pepper.
2. Grill the asparagus: Place the asparagus directly on the grill (or grill pan) and cook for about 3-4 minutes, turning occasionally, until tender and slightly charred. Remove from the grill and sprinkle with lemon zest if desired.

Step 4: Assemble and Serve

1. Serve the rice: Divide the cooked brown rice among plates.
2. Add the asparagus and shrimp: Arrange the grilled asparagus and shrimp on top of the brown rice.
3. Serve: Drizzle with any remaining marinade or a squeeze of fresh lemon juice for extra flavour.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Shrimp:

• Lean Protein: Shrimp is a great source of lean protein, which is essential for maintaining muscle mass as it tends to decline during perimenopause and menopause.
• Omega-3 Fatty Acids: While shrimp are not the highest in omega-3s compared to fatty fish, they do contain small amounts, which can support heart and brain health, and help reduce inflammation.

2. Asparagus:

• Folate: Asparagus is rich in folate, which supports brain function and may help with memory issues that some women experience during menopause.
• Antioxidants: Asparagus contains antioxidants like vitamins C and E, which help combat oxidative stress and support skin health.

3. Brown Rice:

• Complex Carbohydrates: Brown rice is a complex carbohydrate that provides sustained energy and helps keep blood sugar levels stable, which is important for mood and energy regulation during menopause.
• Magnesium: Brown rice is a good source of magnesium, a mineral that supports muscle relaxation, bone health, and may help reduce menopausal symptoms like difficulty sleeping and anxiety.

4. Olive Oil:

• Healthy Fats: Olive oil is high in monounsaturated fats, which support hormone production and heart health. It can also help reduce inflammation and improve skin elasticity.

 

Summary:

This Grilled Shrimp with Asparagus & Brown Rice dish is a nutrient-rich option that offers a balance of lean protein, healthy fats, fibre, and essential vitamins and minerals. It supports muscle maintenance, heart health, bone health, and helps regulate blood sugar levels, making it an ideal meal for women going through perimenopause and menopause. The antioxidants from the asparagus and olive oil also support skin health and overall well-being. Passion Fruit & Peach Umri adds a burst of fruity freshness that perfectly complements this light dinner.