New England Fried Shrimp - 7g Carbs, 1g Fiber, 0g Added Sugar
From: Eating Well - May/June 2008
Who doesn't love a crunchy fried shrimp? This version takes virtually
fat-free shrimp out of the deep fryer and pan-fries them in a little
bit of oil instead. With 9 grams of total fat and 213 calories per
serving, you can feel good about enjoying them.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight
Active Time: 20 minutes
Total Time: 20 minutes
Servings: 4
1 cup pale ale, or other light-colored beer
1 cup whole-wheat pastry flour, (see Ingredient Note) or all-purpose flour
1 teaspoon Dijon mustard
1/2 teaspoon salt, divided
2 tablespoons canola oil, divided
1 pound raw shrimp, (13-15 per pound; see Ingredient Note), peeled and deveined, tails left on
Freshly ground pepper, to taste
1. Whisk beer, flour, mustard and 1/4 teaspoon salt in a medium bowl
until smooth.
2. You'll need to cook the shrimp in two batches. Wait to batter the
second batch until the first is cooked. For the first batch, heat
1 tablespoon oil in a large nonstick skillet over medium-high heat.
Hold shrimp by the tail and dip in the batter one at a time. Let any
excess batter drip off, then add the shrimp to the hot oil, making
sure they aren't touching. Cook, turning once and adjusting the heat
as necessary to prevent burning, until golden brown on the outside
and curled, 3 to 4 minutes total. Transfer to a platter.
3. Wipe out the pan. Add the remaining 1 tablespoon oil to the pan
and heat over medium-high. Batter and fry the remaining shrimp. Season
all the shrimp with the remaining 1/4 teaspoon salt and pepper and
serve immediately.
Tips & Notes - -
* Ingredient notes: Whole-wheat pastry flour, lower in protein than
regular whole-wheat flour, has less gluten-forming potential, making
it a better choice for tender baked goods. You can find it in the
natural-foods section of large super markets and natural-foods stores.
Store in the freezer.
* Shrimp is usually sold by the number needed to make one pound. For
example, "21-25 count" means there will be 21 to 25 shrimp in a pound.
Size names, such as "large" or "extra large," are not standardized, so
to be sure you're getting the size you want, order by the count
(or number) per pound. Both wild-caught and farm-raised shrimp can
damage the surrounding ecosystems when not managed properly. Fortunately,
it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by
an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp
from North America—it's more likely to be sustainably caught.
Servings: 4
Nutrition per Serving:
213 Calories, 9g Fat, 1g Sat, 5g Mono, 172 mg Cholesterol, 24g Protein,
7g Carbs, 1g Fiber, 0g Added Sugars, 351 mg Sodium, 210mg Potassium
Nutrition Bonus: Selenium (61% daily value), Iron (15% dv)
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 3 lean meat, 1 1/2 fat
-Traci Lee-Brown 