Category Archives: Shrimp

Dinner is served!

Weekly Meal Plan: Baked Panko Shrimp and Pineapple Fried Rice

Baking, Dietitian, Food, Grains, Healthy Diet, Recipe, Shrimp, , ,

One thing you didn’t know about me until now is that my second job was in a Japanese Steak House where I worked as a hostess. I was young and what I remember most about that job is how difficult it is to dress in a kimono. Below is an old polaroid and the only picture I have from that time… long ago…

Alexia in Kimono 1986
Alexia in Kimono 1986

The other things I came away from that job with were a love of sushi and the knowledge that cooked rice should be refrigerated before it is turned into fried rice. With this knowledge, I scoffed at the feedback on the Pineapple Fried Rice recipe, knowing that my fried rice would not be mushy since I knew this trick!

I didn’t measure for this recipe and I used mushrooms instead of the red pepper. The sauce (pineapple, soy sauce, red pepper flakes) is absolutely delicious and I will use this for other recipes. The rice was also really tasty; but unfortunately, it was mushy!

Pineapple Fried Rice
Pineapple Fried Rice

I figured next time, I would also rinse off the rice before putting it in the fridge to wash some of the sticky starch off the rice… however, next time (yes, I already made it again and added diced chicken and broccoli), I used steamed white rice picked up from the local Chinese restaurant. I find that a worthwhile expense because it made a much less sticky rice dish.

For the Baked Panko Shrimp, I simply combined panko and cayenne pepper, then dipped raw shrimp into egg whites and then the panko mixture. I laid them out on a baking sheet covered with tin foil. I suggest spraying this with cooking spray, a step I did not do and I lost half the panko breading on the foil! These were baked at 475 for about 20 minutes.

Baked Panko Shrimp
Baked Panko Shrimp

I served these with sauteed spinach and mushrooms with sliced almonds. YUM!

Dinner is served!
Dinner is served!

Yummy Southern Shrimp Scampi

Southern Shrimp Scampi

Dietitian, Food, Heart Healthy, Recipe, Shrimp, , , , , ,

Yes, shrimp scampi can be heart healthy! With a few adjustments, this dish becomes low in saturated fat, cholesterol, and sodium and yet is still chock full of flavor.

I believe a traditional scampi would include lemon and butter; but I used what I had on hand from the wonderful UNF Ogier Gardens. I ended up with a scampi that has okra and kale. Since these are traditional southern ingredients, I named this southern scampi.

This recipe is one the came together as I cooked it and so the ingredients are estimations. I did not measure ahead of time and I ended up with 3 servings (an odd number for a recipe, I  know!) and leftover spaghetti. If you want more or less of an ingredient or don’t think the consistency is right (too watery or too dry), please make adjustments to the amounts listed.

Yummy Southern Shrimp Scampi
Yummy Southern Shrimp Scampi

Southern Shrimp Scampi

(Makes 3 servings)

Ingredients

  •  1/2 package of spaghetti (I used Dreamfields but recommend whole wheat)
  • 1 Tablespoon olive oil
  • 1 1/2 Tablespoons minced garlic
  • 6 okra pods, chopped into 1-inch pieces
  • 1 cup low-sodium vegetable broth, divided
  • 1/2 cup white wine, divided
  • 3 large Dino (lacinato) kale leaves, stems removed, cut into 1-inch square pieces
  • 3 button mushrooms, sliced
  • 15 medium raw shrimp, peeled, deveined, each one cut into 3 pieces
  • Garlic powder, to taste
  • Italian seasoning, to taste
  • Pecorino-Romano cheese, grated, to taste

Directions:

  1. Begin spaghetti by boiling water. Add spaghetti and cook to desired tenderness. Drain and set aside until sauce is prepared.
  2. While pasta water is coming to a boil, begin sauce by heating oil in saucepan. When heated, add garlic and sauté 1 minute – do not let it brown.
  3. Add okra and cook, stirring frequently for about 2 minutes. Add half of vegetable broth and white wine and simmer, stirring frequently until okra begins to soften, about 5 minutes.
  4. Add kale and mushrooms and cook until kale begins to wilt.
  5. Add shrimp and the remaining vegetable broth and white wine. Simmer and stir frequently until shrimp is pink and cooked through.
  6. Sprinkle liberally with garlic powder, Italian seasoning and stir to combine.

To serve: top 3/4 cup of spaghetti with 1/3 of southern shrimp scampi sauce, sprinkle with a small amount of  pecorino-romano cheese. Serve hot.

Per Serving: 310 calories, 7 grams fat, 2 grams saturated fat, 0 grams trans fat, 4 milligrams cholesterol, 290 milligrams sodium, 38 grams carbohydrates, 3 grams fiber, 14 grams protein

Let me know what you think. I’d love to hear about any adjustments you make!