As a registered dietitian, I’m often asked “what is one easy thing I can do to be healthy?” My answer is simple – cook! That is why I enjoy writing this food blog to encourage others to cook. It’s healthier than prepared food items in the freezer section of the grocery store and even healthier than eating out. Therefore, I try to keep my recipes easy to prepare and hopefully you see it does not have to be difficult to cook a healthy meal. Also, February is Go Red for Women, which is the American Heart Association’s national movement to end heart disease and stroke in women.
I’m sharing an easy to prepare way of cooking – en Papillote (parchment paper). I’m cooking shrimp with veggies and rice today. In the past I have shared a salmon version. Having friends over for dinner? Just prepare your packets ahead of time, keep in refrigerator until ready to cook and then just pop them in the oven when your guests arrive.
Variations: You can change up the vegetables and seafood. Sometimes I use canned or frozen artichoke hearts, quartered. You can also use a variety of seafood, fish, crab, mussels, and/or shrimp. Be creative.
- 2 Tbsp. Worcestershire sauce
- 1 Tbsp. fresh lemon juice
- 1 Tbsp. butter, melted
- 1 cloves garlic, minced
- Dash hot pepper sauce (Tabasco)
- ½ tsp. dried thyme
- ¼ tsp. black pepper
- dash cayenne pepper
- 8-10 large shrimp, uncooked
- 1 packet, frozen rice
- 8-10 asparagus spears
- 4 green onions, sliced lengthwise in half, then cut into 1” sections
- ¼ cup carrots, shredded (I buy the store prepared shredded)
- 2 tsp. butter, divided
- ½ lemon, sliced into 4 slices
- Parchment paper
- Mix all marinade ingredients in a small bowl. Add the shrimp and marinade in the refrigerator for 30 minutes.
- Cut parchment paper into 2 rounds. I take a round dinner plate, turn it upside down and draw a circle on the paper.
- Preheat oven to 425°F.
- Lay the parchment circles on the counter top. Place half of the rice on each parchment sheet. Top with the veggies, dividing between the sheets. Remove the shrimp from the bowl, reserving the marinade. Divide the shrimp, and place on top of the veggies. Drizzle the marinade over the shrimp, top each packet with 1 teaspoon butter and two slices of lemon.
- Fold over the circular parchment paper and fold over the edges multiple times to seal.
- Place packets on a baking sheet (at this time you can place the packets in the refrigerator until ready to cook). Bake for 20 minutes. Let stand 5 minutes before serving.
- Carefully cut the packets open and serve.
*This recipe is easy to scale up for more servings.