Got the fried-food craving? Biting into a perfectly crispy fried shrimp is so satisfying. The 10 grams of fat per serving? Not so satisfying. That's why we love that SparkPeople Healthy Cooking Expert and author of The SparkPeople Cookbook: Love Your Food, Lose the Weight, Meg Galvin, has the recipe for all the crunch without all the fat!
Chef Meg's Not-Fried Shrimp with Japanese Cocktail Sauce
Minutes to Prepare: 10
Minutes to Cook: 15
Number of Servings: 4
Shrimp : 1 pound shrimp (16-20 large), peeled and deveined
1/4 cup white whole wheat flour
1/4 teaspoon paprika
2 tablespoons egg whites
1/2 cup panko breadcrumbs
: 1/2 cup shelled edamame
2 cups fresh spinach
1/2 teaspoon wasabi paste
1/2 lemon, juiced
Nonstick cooking spray
1. This sauce is reminiscent of cocktail sauce with the tangy wasabi. Turn this into a light meal by serving the shrimp with a green salad.
2. Preheat the oven to 400 degrees. Place a cooling rack on top of a sheet pan and set both in the oven to preheat.
3. Set up a breading station: Place the flour and paprika in one flat-bottomed dish, the egg whites in a second and the panko in a resealable bag.
4. Remove the pan and rack from the oven and coat with nonstick cooking spray.
5. Bread the shrimp: Place them in the flour and coat well, then use your other hand to place them in the egg whites. Finally place the shrimp into the bag of panko and shake well. Place the shrimp on the rack. Repeat with the remaining shrimp, making sure you use one hand for the wet and one hand for the dry ingredients to avoid clumps.
6. Once all the shrimp have been breaded, coat them with nonstick cooking spray.
7. Bake 12-14 minutes, until the crust is slightly browned.
8. While the shrimp is baking, prepare the sauce. Simmer the edamame in 2 cups of water for 10 minutes, then add the spinach and cook another minutes. Drain the water, reserving one cup. Run cold water over the edamame and spinach to shock them (this stops the cooking process and retains the color of the spinach).
9. Place the vegetables in a small food processor of blender with half of the reserved cup of cooking liquid. Pulse a few times, then add the wasabi and lemon juice and process until smooth. Optional: Strain the sauce through a sieve to remove any skin from the edamame. (Note: This will lower the fiber content.)
10. Serve immediately. Makes 4 servings, 4-5 pieces of shrimp with 3 tablespoons of sauce for dipping .
Note: You will only use about half the flour, but you need one-fourth of a cup to ensure even coating.
1. Edamame are young soybeans. Find them in the frozen food section shelled or still in their fuzzy pods. If you can't find them shelled, thaw them and shuck them as you would peas or beans.
2. Wasabi is Japanese horseradish. Find it in paste or powder form in the Asian section of most supermarkets. Use it sparingly—it's potent. Here, we've softened the bite with sweet edamame and fresh spinach.
3. When breading the shrimp, try to use only one hand for the wet ingredients and one hand for the dry. That way, you can avoid lumps in the breading.
Total Fat: 2.9 g
Cholesterol: 172.3 mg
Sodium: 243.4 mg
Total Carbs: 12.8 g
Dietary Fiber: 1.4 g
Protein: 28.0 g