If you're looking for a healthy and filling meal, you may want to try 1 Cup Shad Creole with Rice. This dish packs a punch with 408 calories and is rich in nutrients.

Shad Creole with Rice is a popular Southern dish made with fish, vegetables, and spices. It's a great source of protein, fiber, and healthy carbohydrates. The fish used in this recipe is shad, a type of fish that is rich in omega-3 fatty acids, which are essential for heart health.

In this article, we'll explore the nutritional value of 1 Cup Shad Creole with Rice, its health benefits, and ways to make it even healthier. You'll also learn how to incorporate this delicious dish into your diet.

Calories in 1 Cup Shad Creole with Rice

One cup of Shad Creole with Rice contains approximately 408 calories. This makes it an excellent option for those looking to consume a balanced meal that is low in calories and high in nutrients. The calorie content of this dish can vary depending on the ingredients used and the serving size. However, the main components of Shad Creole with Rice, such as fish, vegetables, and rice, are all relatively low in calories and high in nutrients. If you're trying to watch your calorie intake, it's important to pay attention to the serving size and the ingredients used. You can also make some substitutions and modifications to make the dish even healthier.

Carbs in 1 Cup Shad Creole with Rice

One cup of Shad Creole with Rice contains approximately 36 grams of carbohydrates. The majority of these carbohydrates come from the rice and vegetables used in the dish. Carbohydrates are an important source of energy for the body, and they should make up a significant portion of your daily calorie intake. However, it's important to choose complex carbs, such as whole grains, fruits, and vegetables, over simple carbs, such as refined sugar and white bread. To make Shad Creole with Rice even healthier, you can swap white rice for brown rice, which is a complex carb that is more nutritious and filling.

Protein in 1 Cup Shad Creole with Rice

One cup of Shad Creole with Rice contains approximately 26 grams of protein. This is an excellent source of protein, which is essential for building and repairing muscles, bones, and other tissues in the body. The protein in this dish comes from the shad fish, which is a lean protein source that is low in saturated fat and high in omega-3 fatty acids. This type of fish is also rich in vitamins and minerals, such as vitamin D, vitamin B12, and selenium. To boost the protein content of this dish even further, you can add other protein sources, such as beans, lentils, or tofu.

Fat in 1 Cup Shad Creole with Rice

One cup of Shad Creole with Rice contains approximately 8 grams of fat. The majority of this fat comes from the shad fish, which is a rich source of heart-healthy omega-3 fatty acids. It's important to choose healthy fats, such as those found in fish, nuts, seeds, and avocados, to promote heart health and lower your risk of chronic diseases. To make Shad Creole with Rice even healthier, you can choose leaner fish, such as tilapia or cod, or use less oil in the cooking process.

Fiber in 1 Cup Shad Creole with Rice

One cup of Shad Creole with Rice contains approximately 4 grams of fiber. The fiber in this dish comes from the vegetables and brown rice used in the recipe. Fiber is an essential nutrient that promotes digestion, lowers cholesterol, and helps you feel full for longer periods. It's important to consume both soluble and insoluble fiber for optimal health. To increase the fiber content of this dish, you can add more vegetables or whole grains, such as quinoa or barley.

Sodium in 1 Cup Shad Creole with Rice

One cup of Shad Creole with Rice contains approximately 720 milligrams of sodium. This is a moderate amount of sodium, but if you're trying to reduce your sodium intake, it's important to be mindful of the added salt in this dish. High sodium intake has been linked to a number of health problems, including high blood pressure, heart disease, and stroke. It's important to limit your sodium intake to less than 2300 milligrams per day. To reduce the sodium content of this dish, you can use low-sodium broth or canned tomatoes, or reduce the amount of salt used in the recipe.

Vitamins and Minerals in 1 Cup Shad Creole with Rice

One cup of Shad Creole with Rice is rich in vitamins and minerals, such as vitamin C, vitamin A, potassium, and iron. These nutrients are essential for maintaining good health and preventing chronic diseases. Vitamin C and vitamin A are important for boosting immunity, while potassium and iron are essential for proper muscle and nerve function. To increase the nutrient content of this dish, you can add other vegetables and herbs, such as bell peppers, parsley, or basil.

Health Benefits of Shad Creole with Rice

There are several health benefits associated with consuming 1 Cup Shad Creole with Rice. For one, it's a great source of protein and essential nutrients. Moreover, the shad fish used in this dish is rich in heart-healthy omega-3 fatty acids, which have been shown to reduce inflammation, lower cholesterol, and improve overall heart health. Additionally, the vegetables and herbs used in this recipe are a great source of vitamins, minerals, and antioxidants, which can boost immunity and prevent chronic diseases.

Ways to Make Shad Creole with Rice Healthier

There are several ways to make Shad Creole with Rice even healthier. For one, you can choose leaner fish, such as tilapia or cod, which are lower in fat and calories. You can also use brown rice instead of white rice, which is a more nutritious and filling option. Additionally, you can add more vegetables and herbs to increase the fiber and nutrient content of the dish. It's also important to watch your sodium intake and limit the amount of added salt in the recipe. You can use low-sodium ingredients or reduce the amount of salt used in the recipe.

How to Incorporate Shad Creole with Rice into Your Diet

Shad Creole with Rice is a versatile dish that can be incorporated into various meals and snacks. For lunch, you can serve it with a side salad or a piece of fruit. For dinner, you can pair it with a baked sweet potato or roasted vegetables. You can also meal prep and bring it to work or school for a healthy and filling meal. Don't forget to pack some fresh vegetables or fruit for a balanced meal. Overall, Shad Creole with Rice is a delicious and nutritious dish that can be enjoyed by people of all ages. It's easy to make, and you can customize it based on your taste preferences and dietary needs.