Healthy Shrimp Po'Boy Recipe - It Can Be Done!
The New Orleans Jazz Festival is around the corner. For food lovers that means gumbo, crayfish, and yes, greasy po'boy sandwiches.
But po'boys, usually stuffed with fried seafood or sausage and sometimes even French fries, can tip the scales at over 1,000 calories and loads of saturated fats.
Can a shrimp po'boy be constructed that packs in the flavor without packing on the pounds?
CBS News put New York-based nutritionist Marisa Sherry to the test.
She came back with a delicious and crunchy sandwich that relied on baking breaded shrimp, toasting whole wheat Panini rolls and whipping up a low-fat Cajun-spiced dressing.
Her po'boy clocked in at just 421 calories, 7.3 g fat, and 583 mg sodium. That's half the calories, one fifth the fat and half the sodium of many popular recipes. And it's easy to make.
Here's how.
Ingredients:
3/4 lb. peeled deveined shrimp
1/2 cup skim milk
1 egg whites
1/4 cup cornmeal
1/4 cup flour
1/4 tbsp. low sodium creole seasoning
4 tbsp. low fat mayonnaise
3/4 tsp. Old Bay seasoning
1/4-1/2 tsp. cayenne pepper (to taste)
3 whole wheat ciabatta, Panini or new Orleans French bread (approximately 6 inches long)
Lettuce
Tomato
Instructions:
01: Preheat the oven to 375 degrees.
02: Mix the milk with egg white in a large bowl. Add shrimp to milk mixture and let rest for five minutes. Meanwhile mix the cornmeal, flour and Old Bay seasoning together on a plate. Dredge the shrimp on both sides in the cornmeal mixture. Place shrimp on an aluminum cooking sheet sprayed with olive oil cooking spray. Lightly spray the shrimp with olive oil spray.
03: Bake shrimp for five minutes, turn broiler to high and broil for one to two minutes till shrimp turn light brown and crunchy.
04: While shrimp are cooking, mix together mayonnaise, old bay seasoning and 1/4 - 1/2 tsp. cayenne pepper (for more heat, increase the cayenne pepper).
05: Cut bread in half and toast. Spread mayonnaise mixture evenly amongst the three rolls or buns on both top and bottom pieces. Add shrimp, lettuce and two slices tomato.
06: Enjoy.
Nutrient Facts:
421 calories, 7.3 g fat, 583 mg sodium