Monday, June 15, 2009

June week # 3 - low fat coconut shrimp recipe - yummy!

Bake up a low-cal shrimp fest

I found this write up this morning and thought the recipe sounds so yummy! I will be trying it myself this week. Let me know how you like it! - Tamra (a.k.a. The Frugal Mom)

Coconut shrimp is always a favorite seafood dish, but most recipes are breaded, fried, and loaded with calories and fat. A restaurant coconut shrimp meal can have up to 900 calories and over 30 g of fat — yikes! But you can create your own tasty, figure-friendly version at home.

Shrimp is a very healthy source of lean protein, and it’s one of the few foods that contain vitamin D — one serving has about 1/3 of your daily need. Shrimp has gotten an unfair bad rap in the past because of its cholesterol content. Though the numbers may be high, dietary cholesterol actually has a minimal effect on blood cholesterol levels; it’s trans fat and some types of saturated fat that are the biggest culprits. You’ll notice this recipe does have a few grams of saturated fat, but that comes mainly from the coconut. Recent research suggests that most of the saturated fat found in coconut (lauric acid) may actually be a cardio-protective fat. So go ahead and enjoy this coconut shrimp guilt-free! Serve it with brown rice, couscous, or a mixed green salad.

Baked Coconut Shrimp

Serves: 5

Total time: 1 hour (including marinade time)

¾ cup light coconut milk
3 tablespoons fresh lime juice
2 tablespoons low sodium soy sauce
2 tablespoons freshly grated ginger
1 tablespoon brown sugar
1 pound of uncooked medium shrimp, peeled and de-veined (may buy fresh or frozen)
½ cup flaked coconut
¼ teaspoon cayenne pepper
Nonstick cooking spray (or foil)

Cooking instructions:

  • Preheat oven to 425°F.

  • In a shallow bowl, combine coconut milk, lime juice, soy sauce, ginger, and brown sugar.

  • Add the shrimp to the marinade and toss to coat evenly.

  • Place the bowl in the refrigerator, and let the shrimp marinate for at least 30 minutes.

  • Prepare a large baking pan either by coating in nonstick cooking spray or by covering in foil.

  • Remove bowl from refrigerator.

  • Take shrimp out of the marinade and place on baking tray.

  • Sprinkle the flaked coconut evenly onto shrimp prior to baking.

  • Season with the cayenne pepper.

  • Bake 7-8 minutes or until shrimp are pink and firm.

Nutrition content: Per serving (about 15 shrimp): 180 calories, 6 g fat, 5 g saturated fat, 18 g protein, 8 g carbohydrate, 137 mg cholesterol, 400 mg sodium, 296 mg potassium (6% daily need), 137 IU vitamin D (35% daily need)

*recipe found in teh Skinny In The City Newsletter

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