Crustaceans, such as shrimp, contain tryptophan, an amino acid that may help relax muscles and trigger sleep. Oats contain several sleep-promoting nutrients, including B vitamins, magnesium and slow-digesting carbohydrate that won't spike blood sugar.
(gluten free, staff favorite)
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Ris-oat-to with Shrimp & Shaved Fennel Salad
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Ingredients
- 2 cups old-fashioned rolled oats (TRY: Bob’s Red Mill)
- 4 cups unsalted chicken broth, divided
- 2 fennel bulbs with stalks and fronds
- 1 zucchini
- 1 tablespoon chopped fresh mint leaves
- Zest and juice of 1 lemon
- 1 tablespoon extra-virgin olive oil
- Pinch of salt
- 1 tablespoon grated Parmesan cheese
- 1 Ib large shrimp peeled and deveined
Instructions
- In a food processor, pulse oats a few times to break into small pieces. In a small saucepan over medium-high heat, bring 3 cups broth to a simmer. In a medium saucepan, bring remaining 1 cup broth to a boil.
- While broth is heating, use a mandolin or Y-shaped vegetable peeler to cut fennel bulbs and zucchini into thin ribbon slices. Finely chop 2 tablespoons of the fennel fronds. In a large bowl, toss together fennel ribbons, zucchini ribbons, fennel fronds, mint and juice of ½ lemon (reserve zest). In a small bowl, whisk together oil, juice of remaining ½ lemon and salt; drizzle over fennel salad and toss; set aside.
- Once the 1 cup of broth begins to boil, reduce heat to medium. Stir in oats, and add one ladle of simmering broth from small saucepan to oats in the medium saucepan; heat, and stir until most of broth is absorbed. Keep adding broth from small saucepan to the oat mixture, one ladle at a time, stirring until broth is absorbed before adding more. It’s OK if you don’t use all of the broth. Oats are ready when they are cooked through and thick (have reached your desired texture), about 15–20 minutes. Remove from heat, and stir in Parmesan and reserved lemon zest.
- Meanwhile, heat a large sauté pan over medium-high heat. Spray with nonstick cooking spray, and cook shrimp for 2–3 minutes per side or until cooked through and opaque.
- Divide oat risotto among four plates and top with seared shrimp. If desired, garnish with additional Parmesan and fennel fronds. Serve fennel salad on the side.
Recipe Notes
Nutrition Facts
Ris-oat-to with Shrimp & Shaved Fennel Salad
Amount Per Serving
Calories 14504
Calories from Fat 99
% Daily Value*
Total Fat 11g
17%
Saturated Fat 3g
15%
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 144mg
48%
Sodium 857mg
36%
Total Carbohydrates 66g
22%
Dietary Fiber 13g
52%
Sugars 6g
Protein 36g
72%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING (1 cup oats, 1 cup salad, ¼ lb shrimp): 504 cal, 11g fat (5g mono, 3g poly, 3g sat), 144mg chol, 857mg sodium, 66g carb (13g fiber, 6g sugars), 36g protein
