Shrimp Po' Boy - 32g Carbs, 5g Fiber, 4g Added Sugar
[Be sure to use a bread that you know works for you!
Take care, Gloria]
From: Eating Well - May/June 2008
This twist on the Louisiana favorite piles grilled shrimp and
creamy-dressed cabbage onto a crusty bun. Bread that's soft on
the inside and crusty on the outside is perfect for a Po' Boy
sandwich. We grill both sides of a whole-wheat bun for that
added crunch. You may need a few extra napkins to enjoy it, but
this quick and easy sandwich is well worth it.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low saturated fat |
Heart healthy | Healthy weight
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
2 cups finely shredded red cabbage
2 Tbsp dill pickle relish
2 Tbsp reduced-fat mayonnaise
2 Tbsp nonfat plain yogurt
1 lb peeled and deveined raw shrimp, (51-60 per lb; see Shopping Tip)
4 tsp canola oil, divided
1 tsp chili powder
1/2 tsp paprika
1/4 tsp freshly ground pepper
4 whole-wheat hot dog buns, or small sub rolls, split
4 tomato slices, halved
1/4 cup thinly sliced red onion
1. Preheat grill to medium-high.
2. Combine cabbage, relish, mayonnaise and yogurt in a medium bowl.
3. Toss shrimp with 2 teaspoons oil, chili powder, paprika and pepper
in a medium bowl. Place the remaining 2 teaspoons oil in a small bowl.
Dip a pastry brush in water, then in the oil and lightly brush the inside
of each bun (or roll).
4. Place a grill basket (see Kitchen Tip) on the grill. Add the shrimp
and spread in a single layer. Grill, stirring occasionally, until the
shrimp are pink and just cooked through, about 3 minutes. Open the buns
and grill, turning once, until toasted on both sides, about 1 minute
total.
5. To assemble the sandwiches, divide tomato and onion among the buns.
Spread about 1/3 cup cabbage mixture down the middle of each and top
with about 1/2 cup grilled shrimp.
Tips & Notes - -
* Shopping Tip:
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.
* Kitchen Tip:
It's best to use a grill basket when grilling small shrimp so they
don't fall into the fire. If you don't have one, fold a 24-inch-long
piece of heavy-duty foil in half and crimp up the edges to create a
lip; this "basket" will prevent the shrimp from sliding off.
Servings: 4
Nutrition per Serving:
322 Calories, 10g Fat, 1g Sat, 4g Mono, 173mg Cholesterol, 28g Protein,
32g Carbs, 5g Fiber, 4g Added Sugars, 522mg Sodium, 490mg Potassium
Nutrition Bonus: Selenium (92% daily value), Vitamin C (45% dv),
Iron & Vitamin A (25% dv), Magnesium (22% dv).
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 2 fat
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