One-pan surf and turf with shrimp, bacon and asparagus

This easy paleo style 15-minute recipe makes healthy food so simple. High in protein and nutrient density with only 5 ingredients.

I have switched things up with the typical ‘surf and turf’ which does not need to be lobster and filet steak. I have used tiger prawns/shrimp and pasture-raised / free-range bacon as the combo. Vegetables featured are asparagus and tomatoes which are both in season which compliment the saltiness bacon and the sweet shrimp.

I used just one pan, a cast-iron skillet to create this simple low carb lunch or dinner. This makes cooking and cleaning up easy. Let’s face it, who wants to be washing up in the late hours? Not me, that’s why I tend to use fewer ingredients as possible. The recipe serves just one but can easily be multiplied or quadrupled etc.

Keeping things easy and simplified in the kitchen will make your life easy with cooking. The same thing goes for nutrition and calories too. When you make real food the only ingredient, eat seasonally, be mindful you do not need to overthink or waste time counting your calories in broccoli, meat, fish or carbs. The only issue would be if your consuming nuts inappropriately which we know shelled, ready to eat nuts are impossible to eat in nature as they have a shell!

The recipe calls for only 5 ingredients. I used defrosted frozen tiger prawns as they are cheaper than fresh prawns. The only issue would the slightly lost essential fatty acids, omega 3s, DHA and EPA but this is a minimal sacrifice. But, makes up for it as prawns are a high source vitamin B12, Iodine, Zinc, Selenium and much more. The asparagus and tomatoes were from my local farmers market which is probably the best way to source vegetables unless you have a vegetable patch. The sooner a plant is picked the more nutrients, in general, will be retained. Food processing such as storing, transport and being on the shelf do reduce the nutrient profile. The bacon is from my local butcher Ginger Pig, which sells pasture-raised / free-range pork. I always go for streaky bacon for me back bacon is like low-fat milk or yoghurt. It lacks flavour and fattiness which I am most definitely not scared of!

Start to Finish: 15 minutes

Serves: 1

Ingredients:

200 grams medium-sized raw tiger prawns/shrimp – deveined

150 grams/handful of asparagus spears – the thick bottom spear removed

3 rashers of streaky pasture-raised bacon

200 grams/handful of cherry tomatoes – I used yellow and red

1/2 tablespoon extra virgin olive oil

 

Method:

In a medium-sized pan of choice, I used a cast-iron skillet. Preheat on medium heat.

Add the extra virgin olive oil to the pan.

Add the tomatoes to the pan. These will cook throughout the method. Allow to blister slightly and if burning, remove but will be fine.

Next, whilst tomatoes are cooking. Prepare the asparagus wrapped in bacon. Putting 2-3 spears together. Starting from the bottom up, tightly loop the bacon around the asparagus so it loops around and reaches near the tip of spears.

Add the asparagus to the pan. Cook for 5 minutes until all the bacon is lightly crisp and the asparagus is a vibrant green.

Finally, make space for the prawns. Push out the vegetables then add the prawns into the vacant space.

Cook the shrimp for 2-3 minutes per side until they turn pink and slightly golden.

Plate up or serve on the pan.

Season with sea salt, squeeze of lemon or lime juice and a few fresh basil leaves over the tomatoes.

Nutritional Information (Per Serving): Calories: 468 Protein: 59.4g Carbs: 8g Fiber: 3.3g Sugar: 4.5g Fat: 23g Saturated Fat: 7g Polyunsaturated: 1g Monounsaturated: 5g Cholesterol: 378mg Calcium: 174mg Copper: 1mg Iron: 3.5mg Magnesium: 103mg Sodium: 949mg Potassium: 957mg Selenium: 91mg Zinc:4mg Vitamin A: 1689 Vitamin B1: 0.2mg Vitamin B2: 0.2mg Vitamin B3 6.4mg Vitamin B5: 1.3mg Vitamin B6: 0.6mg Vitamin B9 / Folate: 111úg Vitamin B12: 3úg Choline: 267mg Vitamin C: 19.3mg Vitamin E: 3.4mg Vitamin K: 53.8ūg

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