recipes

Breaded Honey Mustard Shrimp

Instead of being fried, these shrimp are baked and served with homemade
honey mustard dipping sauce. Compared to similar restaurant appetizers, you’ll save over 50% of the calories of both the shrimp and sauce by making them yourself.

Ingredients:
Small amount of olive or canola oil to grease baking sheet
½ cup panko breadcrumbs
¼ tsp garlic powder
½ tsp onion powder
Pinch of salt
1 large egg white, beaten
12 shrimp, peeled and deveined
1 tbsp grainy Dijon mustard
1 tbsp honey
1 tsp orange juice
Pinch red pepper flakes

Instructions:
Lightly coat a baking sheet with canola or olive oil. Place pan in 400 degree oven while you
prepare the shrimp (this will shorten the cooking time). Meanwhile, combine breadcrumbs,
garlic and onion powder, and salt in a small bowl and stir to combine. Place egg whites in another small bowl. Dip shrimp in egg whites and then in breadcrumb mixture. Place on preheated baking sheet and bake for about 5-8 minutes, until shrimp is opaque if cut with a knife. While shrimp is baking, combine mustard, honey, orange juice and red pepper flakes. Serve honey mustard as a dipping sauce, alongside of shrimp.

Yield: About 2 servings (serving size: about 6 shrimp and 1 tbsp sauce)

NUTRITION INFORMATION PER SERVING:
CALORIES: 160 calories • PROTEIN: 8 g • SODIUM: 305 mg • CARBOHYDRATE: 26 g FIBER: 1 g • FAT: 3 g • Sat Fat: 0 g

(Recipe adapted from Cooking Light)
Nutrition, recipes

Happy Cinco de Mayo!

measuring spoons

Looking for a healthy Cinco de Mayo-themed meal idea for dinner tonight?  Try this tasty shrimp recipe recommended by one of our nutritionists.  This recipe can be ready in less time than it would take to get a similar takeout version.  The recipe will also save you 400-800 mg sodium per serving, compared to similar “fast food” options.

 

Chili Lime Shrimp

Ingredients:
2 tbsp canola oil, divided
¾ cup green onions, chopped and divided
1½ pounds raw shrimp, peeled and deveined
1 tsp chili powder
Juice from 1 lime (about 2 tbsp)
1 tbsp butter
¼ tsp salt

Instructions:

Heat a skillet over medium heat. Add 1 tbsp canola oil and ½ cup of the chopped green onions. Cook about 1 minute and add the additional 1 tbsp of canola oil; then, add the chili powder and raw shrimp. Cook about 4 minutes or until shrimp are opaque and cooked through, stirring occasionally. Remove from heat and add lime juice, butter and salt to shrimp. Sprinkle with remaining ¼ cup green onions before serving.
Yield: (4 servings; about 1 cup each)

NUTRITION INFORMATION PER SERVING:
CALORIES: 275 calories
PROTEIN: 35 g
SODIUM: 405 mg
CARBOHYDRATE: 4 g
FIBER: 0 g
FAT: 13 g Sat Fat: 2 g

(Recipe adapted from Cooking Light)