Pages

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!


Ingredients:

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

Directions:

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


0 comments:

Post a Comment