Prawns are one of the most consumed seafood in the world, and it is not surprising: they are rich in nutrients and very good for our health. It is estimated that 85 g of prawns contain 76 calories, 15 g of protein, 1 g of fat, 699 mg of sodium and 1 g of carbohydrates. In this article we will tell you about the benefits of prawns and we will show you a recipe to enjoy them.
Benefits of prawns
Excellent for building muscle mass
Because it is a high protein food, one of the benefits of prawns is that they are excellent for helping to build strong, large, healthy and defined muscles . And not only that: the proteins it contains are complete, the best for your health.
For those looking for hypertrophy, its consumption is highly recommended. However, because it has high sodium levels, it should be done in moderation.
Omega-3 source
Like chia and certain oil seeds, as well as other lean meats, prawns are a rich source of omega-3, an essential fatty acid, optimal for good body health .
In addition, your body composition is approximately 40% polyunsaturated fatty acids and 20% monounsaturated fatty acids. Not only does it contain more than 30% good fats, it is also great for your health.
Lots of vitamins
Another benefit of prawns is that they are high in various vitamins , such as the B complex, vitamin D and E.
They hardly get fat
Prawns are pure protein, so they are a highly recommended food to consume in low-calorie diets, since you can eat quite a lot without contributing many calories to our body.
Mushroom and prawn risotto, a sophisticated dish to take advantage of the benefits of prawns
Ingredients
- 1 onion
- 1 clove garlic
- 500 grams of Arborio rice or Bomba rice
- Olive oil
- Salt and pepper
- A tablespoon of olive oil
- A liter of seafood broth (if it's homemade, the better)
- 150 grams of boletus mushrooms
- 150 grams of mushrooms
- 250 grams of prawns
- Grated or powdered Parmesan cheese
Preparation
- Heat the stock to heat so it's ready to use when the time comes. The broth can be homemade or bought, but the flavor will improve a lot if it is made at home. You can use the heads and shells of the prawns themselves that you are going to put in the risotto , and cook them, crush them and strain them together with an onion, a pepper, olive oil and a splash of brandy
- Meanwhile, peel and chop the garlic and onion and fry them . When the onion is translucent, add the mushrooms, the mushrooms, season to taste, and cook over low heat until reduced.
- In a nonstick saucepan, melt the butter. When it is oily, add the rice and fry it until it is slightly done and absorbs all the butter.
- Next, add half the broth and let it cook for 15 minutes . Stir frequently to allow the broth to evaporate, until the rice has a honeyed consistency. Add ladles of broth as needed. The broth should be very hot to help the bomba rice release the starch.
- After fifteen minutes, add the mushrooms to the rice, and in the same pan as the mushrooms, give the prawns a heat stroke before adding them to the casserole as well. Grate a little Parmesan cheese to give it more flavor and consistency, and let it cook over low heat for five more minutes.
- Remove from heat and serve immediately.
