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Dinner

Lemon Feta Polenta with Asparagus and Shrimp

  • 20 Mins

    Prep Time

  • 25 Mins

    Cook Time

  • 4

    Servings

  • 522

    Calories

  • 32g

    Fat

  • 38g

    Carbs

  • 25g

    Protein

Recommended For:

Multiple Sclerosis

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Ingredients

  • - Lemon Feta Polenta -
  • 5 Cups Water
  • 1 Cup Polenta, dry
  • 1 Tbsp Extra Virgin Olive Oil
  • 4 oz Feta Cheese, crumbled
  • Zest of 1 Lemon
  • 2 Tbsp Lemon Juice
  • Salt and Pepper, to taste
  • - Roasted Asparagus -
  • 1 lb. Fresh Asparagus, woody ends removed
  • 2 Tbsp Extra Virgin Olive Oil
  • Salt and Pepper, to taste
  • - Herbed Baked Shrimp -
  • 1 lb. Raw Shrimp, peeled and deveined
  • 2 Tbsp Butter
  • 2 Tbsp Extra Virgin Olive Oil
  • 3 Cloves Garlic, minced
  • 2 Tbsp Lemon Juice
  • 1 Tbsp Fresh Parsley, minced
  • 1 Tbsp Fresh Dill, minced
  • Salt and Pepper, to taste

What You’ll Need

  • Knife

  • Cutting Board

  • Measuring Cups

  • Measuring Spoons

  • Large Microwave-Safe Bowl

  • Microwave

  • Baking Sheet (2)

  • Parchment Paper

  • Medium-Sized Sauce Pan

  • Spoons (2)

  • Microplane/Zester

  • SShellfish:

    Omit shrimp and replace with diced chicken breast, adjust cooking time accordingly.

  • DDairy :

    Omit feta cheese and replace with a dairy-free cheese.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Preheat Oven Preheat oven to 425°F. Cover two baking sheets with a layer each of parchment paper.

  • 3.

    Cook Polenta Bring 5 cups of water to a boil in a medium-sized sauce pan. Stir in the polenta and bring to a boil. Reduce the heat to low and cook, stirring often, until the polenta becomes soft and smooth, about 25 minutes.

  • 4.

    Prepare Asparagus Meanwhile, prepare the asparagus by placing spears, with woody ends removed, on a parchment-lined baking sheet and drizzling with extra virgin olive oil. Sprinkle with salt and pepper.

  • 5.

    Roast Asparagus Roast asparagus for 12-15 minutes, depending on the thickness of the spears.

  • 6.

    Prepare Shrimp While asparagus roasts and polenta cooks, prepare the shrimp. In a small, microwave-safe bowl, melt the butter in the microwave. Once melted, add the extra virgin olive oil, minced garlic, lemon juice and fresh herbs.

  • 7.

    Marinate Shrimp Add the raw shrimp to the bowl and stir well, coating the shrimp in the herb mixture.

  • 8.

    Pour Shrimp On Baking Sheet Pour coated shrimp onto the other parchment-lined baking sheet and sprinkle with salt and pepper.

  • 9.

    Bake Shrimp When asparagus is done, remove from oven and cover to keep warm. Lower oven temperature to 350°F. Bake shrimp for 9-14 minutes, depending on the size of the shrimp, or until the shrimp are opaque in color and springy to the touch.

  • 10.

    Combine & Serve When polenta is done, stir in the extra virgin olive oil, feta cheese, lemon zest and lemon juice. Plate polenta and top with roasted asparagus and baked shrimp. Garnish with fresh herbs, if desired. Serve and enjoy!

  • 11.

    Wash Hands Wash hands with soap and water.

Recipe Created by Meijer Registered Dietitians

Nourishment Notes

Shrimp

Shrimp is a great source of astaxanthin, a red pigment in the carotenoid family. Astaxanthin is an antioxidant that may prevent cell damage and improve immune function.

Asparagus

Asparagus is packed with nutrients, including folate, vitamin K and fiber. Asparagus is also high in antioxidants, which may help to lower inflammation and reduce the risk of heart disease and certain types of cancers.

Polenta

Polenta is made from corn, a whole grain. Whole grains provide energy to the body and can help power you through tiring days.

Fatigue Buster

  • Shrimp

    Purchase frozen, peeled, deveined shrimp. Simply thaw in the refrigerator or in a colander under cold running water.

  • Garlic

    Purchase pre-minced, jarred garlic.

  • Lemon Juice

    Purchase lemon juice instead of squeezing fresh lemons.

  • Dried Herbs

    Use 1 tsp each of dried herbs instead of fresh.

  • Steamed Vegetables

    Top with an alternative steam-in-bag vegetable option, like broccoli.

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