February 14, 2010
Here is an idea for a healthy and low-fat Valentine's Day dinner. This version of Coconut Shrimp tastes as good as the fried version, but it is very low in fat.
4 servings (serving size: 7 shrimp and about 1/4 cup salsa)
- 28 large shrimp (about 1½ pounds)
- 1/3 cup cornstarch
- 3/4 teaspoon salt
- 1/2 teaspoon ground red pepper
- 3 large egg whites
- 1½ cups toasted or untoasted flaked sweetened coconut
- Cooking spray
- 1 cup crushed pineapple
- 1/4 cup finely chopped red onion
- 1/4 cup finely chopped fresh cilantro
- 1/4 cup orange marmalade
- 1 tablespoon finely chopped seeded jalapeņo pepper
- 1½ tablespoons fresh lime juice
- 1/4 teaspoon black pepper
- Preheat oven to 400° F.
- To prepare shrimp, peel and devein shrimp, leaving tails intact. Rinse shrimp in cold water; drain on paper towels until dry.
- Combine cornstarch, salt, and red pepper in a shallow dish; stir with a whisk. Place the egg whites in a medium bowl, and beat with a mixer at medium-high speed until frothy (about 2 minutes). Place coconut in a shallow dish.
- Working with one shrimp at a time, dredge in cornstarch mixture, dip in egg white, then dredge in coconut, pressing gently with fingers. Place shrimp on a baking sheet coated with cooking spray. Repeat the procedure with remaining shrimp, cornstarch mixture, egg white, and coconut.
- Lightly coat shrimp with cooking spray. Bake at 400° F for 20 minutes or until shrimp are done, turning after 10 minutes.
- To prepare salsa: Combine pineapple and remaining ingredients in a medium bowl; stir to combine.
Calories: 397 (26% from fat)
Fat: 11.4 g (sat 8.4 g, mono 0.7 g, poly 1 g)
Protein: 29.9 g
Carbohydrate: 45 g
Fiber: 2.2 g
Cholesterol: 194 mg
Iron: 3.9 mg
Sodium: 753 mg
Calcium: 80 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Wednesday, March 27, 2013