The Heart Of The Matter: Americans Should Eat Seafood At Least Twice A Week

(NAPSI)-The benefits of eating seafood have been touted by many health organizations, so it would be heartening if Americans ate more. Currently, we consume only half the recommended amount, and many assume it's just too expensive or difficult to prepare.

Shrimp and fish are a source of omega-3 fatty acids that can improve cardiovascular health and lower the incidence of heart disease and stroke. Some varieties of seafood, including shrimp, even deliver impressive amounts of vitamin D, which is deficient in the American diet.

Some people may not eat enough seafood because they think it's expensive, but seafood can also be cost effective, especially if it's frozen. Frozen items are priced lower than those at the seafood counter or in restaurants, and they can be stored in the home freezer for an inexpensive and convenient meal option.

For example, SeaPak Shrimp Company offers several delicious, high-quality seafood products. This simple recipe features succulent frozen shrimp and can serve as a restaurant-quality meal for four people for under $20. For more delicious, easy-to-prepare and budget-friendly recipes, visit www.SeaPak.com.

Tangy Lemon Pepper Shrimp With Broccoli

Prep Time: 2 minutes

Cook Time: 8 minutes

Makes: 4 servings

Ingredients:

2 12-oz SeaPak® Shrimp Scampi (frozen)

1 lb angel-hair pasta, dry (choose multigrain for a healthy option)

1 16-oz package broccoli (no sauce), frozen

2 tsp lemon pepper

¼ cup Dijon mustard

1 cup dry white wine

Cook pasta to al dente according to the package directions.

Heat large sauté skillet on medium for 1 minute. Add frozen shrimp to pan and sauté 5 minutes.

Defrost broccoli in microwave according to package directions. Drain broccoli and add to skillet with shrimp.

Whisk lemon pepper, Dijon mustard and wine in a small bowl. Pour mixture over shrimp and broccoli. Stir well to incorporate all ingredients.

Simmer for additional 3-4 minutes (or until shrimp are fully cooked), stirring frequently.

Toss shrimp and broccoli with pasta and serve.

To spice up your dish, add 1-2 tsp of crushed red pepper with the lemon pepper.

Estimated recipe cost to serve four: $18.36; estimated cost per serving: $4.59

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Corn And Peppers Add Zest To Potato Cakes

(NAPSI)-You can bring life to leftovers by adding new flavors and ingredients.

For example, leftover mashed Idaho Potatoes can reappear as zesty potato pancakes studded with Southwest corn and multi-colored peppers. These are baked, not fried, yet they still brown nicely. Serve with a dollop of reduced-fat sour cream, if you like.

Zesty Idaho Potato Cakes

Cooking spray

2 cups leftover mashed Idaho Potatoes (homemade works best)

½ cup corn kernels (if frozen, thaw first, then squeeze out excess water)

⅓ cup frozen, diced red and green sweet peppers (thaw, then squeeze out excess water)

1 egg white

½ cup shredded taco cheese (cheese blend with added seasonings)

4 tablespoons all-purpose flour

1 tablespoon minced, dried onion

1 teaspoon salt

¾ teaspoon chili powder

⅛ teaspoon ground cumin

Optional garnish: ¼ cup shredded taco cheese

Preheat the oven to 375°F. Coat a baking sheet with a liberal amount of cooking spray.

In a medium mixing bowl, combine all ingredients and mix well with a fork or wooden spoon.

Spray a ⅓-cup measuring cup with cooking spray. Using the cup, scoop up the potato mixture and level it off with your clean hand. Invert the filled cup over the prepared baking sheet to release the potato mixture. Continue to scoop, making 8 portions (you may need to respray the cup once or twice to help release the potato mixture). Gently press the portions with your palm to form pancakes about ¾-inch thick.

Spray the tops of the pancakes lightly with cooking spray. Bake for 20 minutes. Using a metal spatula, flip the pancakes and bake another 15 minutes. Transfer pancakes to a serving platter using the spatula, then sprinkle them with additional taco cheese, if desired. Serve hot.

Serves 4.

For more ideas, visit www.idahopotato.com.

Approximate nutritional analysis per serving: 198 calories, 17 mg cholesterol, 979 mg sodium, 8 g protein, 6 g fat, 31 g carbohydrates.

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