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January 5, 2016

One Pot Shrimp and Saffron Rice

Post by heartfoodie

We usually don’t cook with shrimp since it has a high cholesterol intake and there are a lot of recent studies that suggest the bad and the good components of shrimp balance each other out. Similar to the big egg debate.  Shrimp is an excellent source of good fat omega-3’s, antioxidants and protein. Enjoy in moderation, and for the love of God, don’t have them deep fried. Now, enjoy this “I’m lazy, put it in a pot” shrimp dish. It’s quite tasty, and I didn’t even need to fry anything.

Why is this good food good for you?

  1. Brown rice vs. white rice. Blah, blah, blah.. brown rice is good for you! In comparison to white rice, it has less sugar and has a ton more fatty clearing fiber and cancer-fighting antioxidants.  Make the permanent switch from white to brown rice. Find a brand that you like and stick with it. I like the Time-Wise brand or any Lundberg California brown rice option.
  2. Low sodium broth.  This should be a no-brainer, but I thought I should mention it since I frequently use low sodium broths in my recipes. Packaged broths contain a ridiculous amount of sodium, and if you have a high blood pressure issue, I’d stay way from the salty liquid and start controlling your intake by using low or no-sodium versions. Measure and add salt when your dish is almost complete.  I can guarantee unless you’re a smoker and have no taste buds left, that the flavour will be the same with a fraction amount of salt.
  3. Shrimp in moderation.I believe in moderation, not elimination when it comes to “bad” food. If you’re in it for the long run, which you should be, because we are talking about heart health here, you should still enjoy some foods. If you’re in pretty bad shape, maybe reward yourself after a big milestone, if you’re in good shape, enjoy treats from time-to-time. Like I mentioned before, there are recent studies that suggest shrimp have enough good benefits to even out the high cholesterol content. Either way, people like to enjoy them fried or smothered in butter, so if you’re going to have this possible guilty pleasure, at least, have them in a healthier way.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.



2 tbsp vegetable oil
1 chopped onion
1 chopped carrot
1 chopped red pepper
2 minced garlic cloves
1 lb deveined, peeled shrimp
1/2 tsp paprika
1/3 tsp saffron threads
2 tbsp tomato paste
1 cup vegetable broth (low sodium)
1/2 cup water (if needed)
3/4 cup frozen peas
1 1/2 cup brown rice
salt and pepper
2 tbsp chopped, fresh parsley
lemon wedges (garnish)

8 Easy Steps (Instructions):

Step 1: In a glass bowl, mix 1 tbsp vegetable oil and 1/2 tsp paprika. Season with salt, pepper and add peeled, deveined shrimp. Let it marinate for at least 20 minutes.

Step 2: In a deep pan over medium-high heat, add 1 tbsp vegetable oil. Sauté onion, carrot and red peppers until onions are soft. Approximately 5 minutes.

Step 3: Add garlic, cook until aromatic. Approximately 30 seconds.

Step 4: Add marinated shrimp and cook each side for 30 seconds or until pink.

Step 5: Add tomato paste, saffron, rice and broth.

Step 6: Bring to a boil and then reduce to a simmer. With the lid on, cook for 15 minutes – adding water if needed.

Step 7: When rice is cooked through, stir in peas and parsley. Cook for a minute longer or until peas are warm.

Step 8:  Serve hot with lemon wedges.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.