Happy February!
I am sure everyone has big plans to watch the Super Bowl Beyonce concert tonight!
And what is the Super Bowl without some delicious food! According to a Mashable article, Americans will consume 1.23 BILLION chicken wings, 325.5 millon gallons of beer, and 14,500 tons of chips, and (my personal favorite) 120 million pounds of avocados (holy guacamole!) on Super Bowl Sunday. I've just been told I am rooting for the Carolina Panthers*- so go team, keep pounding, and stuff.
*I am ok with this because I was also just told that Michael Oher (who's story was featured in The Blind Side) plays for the Panthers. And I love that movie and Sandra's sass. Also, let's be honest, I am here for two reasons- to cry at the Budweiser draft horse commercial, and watch Beyonce slay.
Anyway, if you're looking for a tasty, easy, and healthy protein for tonight (or any night), then look no further! I whipped this up the other night when I was craving anything BUT chicken. It was so good, I made another batch to take to work the next day! So, why shrimp? Well, they are a great source of protein- 3oz. has 20g! They are also low in calorie (84 cals in 3oz), but high in vitamins and minerals such as B12, phosphorus, and selenium. Selenium is an antioxidant that helps fight off damaging particles, as well as assists in thyroid function. Alright, enough science, let's hit the kitchen!
Ingredients:
- 3oz small shrimp (get them detailed and deveined and save yourself the headache)
- 1.5 tbsp shredded unsweetened coconut
- 1.5 tbsp whole wheat panko crumbs (pro tip: if you don't have any, crush up a few whole wheat crackers)
- 3 tbsp whole wheat flour (you won't use all of this)
- 1/4 cup egg whites
For the sauce:
- 1 tbsp pepper jelly (I used my aunt's homemade that she gave to me for Christmas (my favorite!!), but they have it at any grocery store in the jelly section. Tabasco Brand is pretty decent.)
- 1 tsp white wine vinegar
- 1 tsp Balsalmic vinegar
- Garlic Powder
- Salt
Preheat your oven to 375*. If your shrimp are frozen, defrost them by placing them in a bowl of hot water.
Get your "breading assembly line" ready by lining up three small bowls- one contains the egg whites, one with the flour, and one with the coconut and crumbs mixed together. Line a baking sheet with aluminum foil, and thinly coat with cooking spray.
Once your shrimp are ready, coat them in the breading as follows:
1. Cover in flour, and shake off the excess.
2. Submerge in egg whites.
3. Coat in coconut/crumb mix.
4. Transfer to baking sheet.
Repeat these steps until all the shrimp are breaded. Toss out any remaining egg whites and flour, but sprinkle remaining coconut mixture atop the shrimp.
Place in oven for 9-10 minutes. Remove, and flip. Return to oven for an additional 7-8 minutes.
While the shrimp are in the oven, prepare your sweet and spicy dipping sauce. Simply combine jelly and vinegars, with a dash of salt and garlic pepper to taste.
Check your shrimp- when the breading is browned, you will know they are ready!
Pair your shrimp and sauce with your favorite vegetable or salad and enjoy!
 |
| Paired here with an arugula salad. |
Nutritional Information:
Yields: 1 serving
Shrimp:
Calories: 184 calories
Total Fat: 6.8g
Total Carbs: 11.2g
Sugar: 1.5g
Fiber: 2g
Protein: 21.3g
Sweet & Spicy Pepper Sauce:
Calories: 47 calories
Total Fat: 0g
Sugar: 11.7g
Stay happy & healthy,
Molly
