Total Time: 10 min

Prep Time: 5 min

Cook Time: 5 min

Servings: 2 (1 toast each)

Nutrition Highlights (per serving)

177 calories

9g fat

21g carbs

8g protein

Show Nutrition Label

Nutrition Facts
Servings: 2 (1 toast each)
Amount per serving
Calories	177
% Daily Value*
Total Fat 9g	12%
Saturated Fat 2g	10%
Cholesterol 30mg	10%
Sodium 265mg	12%
Total Carbohydrate 21g	8%
Dietary Fiber 5g	18%
Total Sugars 7g
Includes 1g Added Sugars	2%
Protein 8g
Vitamin D 0mcg	0%
Calcium 67mg	5%
Iron 1mg	6%
Potassium 329mg	7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

A healthy dinner doesn't take long to prepare. Some days, it can be a matter of throwing together a few pantry and fridge staples for a quick but elegant meal. In this recipe, these staples offer creamy heart-healthy fats, filling fiber, and flavorful protein.

You can enjoy creamy foods even if you experience heartburn. Avocados, for example, make for a good stand-in for spreads and sauces. The key is portion control.

The shrimp are seasoned with lemon zest. While citrus-rich lemon juice may trigger reflux, the zest likely won't, so you can use it to achieve a similar flavor profile.

Ingredients

8 medium shrimp (or 10 small shrimp), peeled and deveined
1/2 teaspoon olive oil
1/2 teaspoon lemon zest
1/8 teaspoon cumin
1 teaspoon cilantro, finely chopped (optional)
2 slices whole wheat bread
1/2 medium avocado, mashed
pinch of salt (less than 1/8 teaspoon)
1/4 mango, thinly sliced

Preparation

In a small bowl, combine the shrimp with the olive oil, lemon zest, cumin, and optional cilantro.
Heat a small frying pan over medium heat and add the shrimp. Cook for 4 to 5 minutes, flipping halfway.
While the shrimp is cooking, toast the whole wheat bread slices and mash the avocado together with the salt.
Spread the avocado mash over the toasted bread and top with mango slices, then shrimp.

Ingredient Variations and Substitutions

You can opt for a protein source other than shrimp. Low sodium turkey or chicken deli slices would pair well with the avocado and mango are even quicker!

Cooking and Serving Tips

If this meal is on the lighter side for you, round it out with a side salad. However, keep in mind that smaller portions can help prevent heartburn. If you have a few extra pounds to lose, lighter but fiber and protein-rich meals may help reduce your overall calorie intake, thus helping with weight loss. Reaching a healthy weight eases pressure off your stomach, in turn preventing reflux.

If you have cilantro handy you can easily incorporate it into this dish, but you might not want to buy a whole bunch just for this meal, especially if you know you won't be using it later. If you do use cilantro, keep the rest of the bunch in the fridge, in a plastic bag with the ends wrapped in a wet paper towel or dipped in a jar of water. Alternatively, you can chop it up and store in the freezer.