Tuesday, April 3, 2012

Healthy Meal of the Week

Hi everyone!  Tonight’s Healthy Meal of the Week is “Crispy Herbed Shrimp with Chive Aioli” from the March 2012 Cooking Light.  I also made roasted asparagus and tomatoes from the same issue to go with it.  It seems to be a hit with everyone here.  Check it out below!


¾ cup panko (Japanese breadcrumbs), divided
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh thyme
1/8 teaspoon crushed red pepper
2 tablespoons cornstarch
2 large egg whites, lightly beaten
1 ½ pounds large shrimp, peeled and deveined
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons olive oil, divided

½ cup 2% Greek yogurt
¼ cup canola mayonnaise
3 tablespoons chopped fresh chives
1 tablespoon fresh lemon juice
¼ teaspoon ground red pepper


1.  Combine ¼ cup panko, parsley, thyme and crushed red pepper in a mini food processor; pulse to combine.  Combine herb mixture with remaining ½ cup panko in a shallow dish. Place cornstarch and egg whites in separate shallow dishes.  Sprinkle shrimp with salt and black pepper.  Dredge half of the shrimp in cornstarch, shaking off excess; dip into egg whites.  Dredge shrimp in panko mixture; press to adhere.  Repeat procedure with remaining shrimp.

2.  Heat a large nonstick skillet over medium-high heat.  Add 1 tablespoon oil to pan; swirl to coat.  Add half of the shrimp to pan; cook 3 minutes on each side or until done.  Repeat with remaining oil and shrimp.

3.  Combine yogurt and remaining ingredients in a small bowl.  Serve with shrimp.

Serves 4 (serving size:  about 5 shrimp and 2 tablespoons sauce)

Nutritional information:  430 calories; 21.7g total fat (2.9g saturated fat; 11.4g mono.; 4.9g poly); 41.3g protein; 14.8g carbohydrates; 0.7g fiber; 265mg cholesterol; 4.4mg iron; 583mg sodium; 115mg calcium

For the Roasted Asparagus and Tomatoes:

Preheat oven to 400°.  Combine 1 pound trimmed asparagus, ½ cup cherry or grape tomatoes, 1/3 cup sliced shallots, 1 ½ teaspoons chopped fresh thyme, ¼ teaspoon salt and ¼ teaspoon pepper on a jelly-roll pan.  Coat lightly with cooking spray.  Bake at 400° for 6 minutes or until crisp-tender.

Serves 4

Nutritional information:  38 calories; 0.3g total fat (0.1g saturated fat); 152mg sodium


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