The Super Diabetes Site

Tag: dinner

  • Kidney Bean Stew

    Kidney Bean Stew

    How to Make Kidney Bean Stew

    Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.

    Receta en Español aquí


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.
    Fiber Focused
    Low Sodium
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    garlic (minced)
    2 clove

    peeled, cubed pumpkin or butterut squash
    1 cup (about 7 oz)

    no-salt-added red kidney beans (rinsed and drained)
    1 (15.5-oz) can

    unsalted chicken broth
    1 1/2 cup

    no-salt-added tomato sauce
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    chopped cilantro
    1/4 cup

  • Seasonal Baked Whitefish Pouch

    Seasonal Baked Whitefish Pouch

    How to Make Seasonal Baked Whitefish Pouch

    Foil or parchment pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. By sealing the edges of the pouches, you’ll seal in all of the moistness. The result—lots of savory sauciness in the pouch after cooking, with no clean up! Serve the steamy fish and vegetables over farro or brown rice, or sop up this flavorful sauce with a whole-grain roll. Complete your meal with a crisp side salad, too.


    12 min prep time


    18 min cook time


    4servings


    1 pouch

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. Cut a sheet of parchment paper or aluminum foil into 4 (12-inch) square pieces.

    2. Top the right half of each square with, in order: 1 cup vegetables, 1½ tsp oil, a dash (about 1/ 16 tsp) of salt, 1 fish fillet, 1 Tbsp shallot, 1 tsp lemon juice, ¼ tsp herbs, and a dash of salt.

    3. Fold the left side of each square over the ingredients. Seal the edges well. Place on a baking sheet. Bake for 18 minutes, until the vegetables are tender and the fish is flaky, with an internal temperature of at least 145° F.

    4. Let the fish stand for about 5 minutes, then carefully open the pouches and serve, in or out of the pouch.

    Low Carb
    One Pot
    Main Dish
    Gluten-Free
    Budget Friendly
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 pouch


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      860mg
      18%

    Ingredients

    bite-size nonstarchy vegetables, such as broccoli, peppers, yellow squash, and zucchini
    4 cup

    extra virgin olive oil (divided)
    6 tsp

    sea salt (divided)
    1/2 tsp

    white fish such as halibut or cod (divided into 4 (4-oz) fillets)
    16 oz

    shallot (finely chopped, divided)
    1 whole

    lemon juice (divided)
    4 tsp

    dried herbs, such as rosemary or oregano
    1 tsp

  • Pecan-Crusted Chicken Breast

    Pecan-Crusted Chicken Breast

    How to Make Pecan-Crusted Chicken Breast

    This chicken dish takes just 8 minutes of prep time, 20 minutes in the oven, and voila! The result is actually impressive enough to serve for a special occasion but comforting enough to pair with your comfy clothes. You’ll enjoy the homestyle crunchiness from the pecans along with a hint of natural sweetness and spiciness. Serve it with a harvest salad and sweet potato fries.

     


    8 min prep time


    20 min cook time


    4servings


    1 breast (about 5 oz)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. Prep a large rimmed baking sheet. For easier cleanup and less sticking, line with parchment paper (optional).

    2. Place the pecans in a food processor. Pulse until they look like breadcrumbs. Transfer to a rimmed plate.

    3. Place the chicken on the baking sheet. In a small bowl, stir together the applesauce and mustard. Spoon the applesauce-mustard mixture on top of each breast, spreading it evenly with the back of the spoon. 

    4. Firmly press the applesauce-mustard side of each chicken breast into the pecans. Place the chicken back on the baking sheet, pecan-crusted side up. 

    5. Sprinkle any remaining pecans on the chicken; press to adhere. Sprinkle with salt.

    6. Bake for about 20 minutes, or until the chicken reaches an internal temperature of 165° F. Divide among four dinner plates and serve.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    American
    Easy Pantry Recipes
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 breast (about 5 oz)


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      632mg
      13%

    Ingredients

    pecan pieces
    1/2 cup

    boneless, skinless chicken breasts
    4 (6-oz) breasts

    unsweetened applesauce
    3 tbsp

    spicy brown mustard
    1 tbsp

    sea salt
    1/4 tsp

  • Coastal Sancocho

    Coastal Sancocho

    How to Make Coastal Sancocho

    Sancocho is a type of latin american stew made with meat and root vegetables. This recipe uses heart-healthy fish instead of beef for a flavorful dish that is low is saturated fat.


    20 min prep time


    50 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the other half of the onion and 1/2 cup cilantro in small bowl. Garnish each soup serving with 1 Tbsp mixture.

    2. Add potatoes, carrots, plantain, fish, and lime juice and simmer for 15 minutes. Add peas and cabbage and simmer 5 minutes.

    3. Add cassava and milk, cover, and simmer for 20 minutes.

    4. Heat oil in large stockpot and sauté 1/2 of the onion, garlic, pepper, and 1 Tbsp cilantro for 3–4 minutes. Add clam juice and water and bring to a boil.

    Latin American
    Soup
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      12g

    • Potassium
      640mg
      14%

    Ingredients

    finely chopped cabbage
    1/2 cup

    fresh or frozen peas
    1/2 cup

    lime juice
    1/2 tsp

    fillet of sole (cut into bite-sized pieces)
    1/2 lbs

    firm-fleshed white fish (such as halibut, sea, bass, or cod) (cut into bite-sized pieces)
    1/2 lbs

    ripe plantain (cut into 1-inch pieces)
    1/2 whole

    carrots (cubed)
    2 med

    potatoes (peeled and cut into chunks)
    2 whole

    skim milk
    1 tbsp

    cassava (yuca) (peeled and cut into 4 pieces)
    1 lbs

    water
    4 cup

    clam juice
    2 cup

    chopped fresh cilantro (divided use)
    1 tbsp plus 1/2 cup

    finely chopped sweet or hot red pepper
    1/4 cup

    garlic (minced)
    1 clove

    onion (peeled and finely chopped, divided use)
    1 med

    olive oil
    1 tbsp

  • Panzanella Salad

    Panzanella Salad

    How to Make Panzanella Salad

    Panzanella is a traditional Italian salad made with stale bread. Fresh tomatoes, cucumbers, basil, olives, and chicken are added for a refreshing summer meal, with everything you need in one bowl. You could use a rotisserie chicken from the store, or leftover chicken from another recipe.

    Double Up: For a little heat, make a double batch of buffalo chicken from this recipe for Buffalo Chicken Legs with Blue Cheese Salad and use the leftovers for this panzanella salad.


    20 min prep time


    4servings


    about 4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the bread in a small bowl of water until just soft (no more than a few seconds). Squeeze out all of the water and break into small pieces.

    2. Place the bread pieces in a large bowl with the scallions, tomatoes, basil, cucumber, and olives. Add 4 Tbsp of the salad dressing and mix well. Divide among 4 dinner plates.

    3. Add the chicken pieces to each plated salad. Sprinkle with pine nuts. Drizzle the remaining 2 Tbsp of dressing over the salads.

    Fiber Focused
    Italian
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      about 4 cups


    • Amount per serving



      Calories





      520

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        24g

    • Protein
      43g

    • Potassium
      1275mg
      27%

    Ingredients

    whole wheat bread (1-2 days old)
    6 large slices

    scallions (sliced)
    8

    medium tomatoes (cut into cubes)
    4

    fresh basil leaves (torn into bite-size pieces)
    2 packed cups

    medium cucumber (peeled and cut into cubes)
    1

    pitted black olives (halved)
    10

    light Italian salad dressing (divided)
    6 tbsp

    cooked chicken (cut into cubes)
    4 cup

    pine nuts
    1/2 cup

  • Buffalo Chicken Legs with Blue Cheese Salad

    Buffalo Chicken Legs with Blue Cheese Salad

    How to Make Buffalo Chicken Legs with Blue Cheese Salad

    A tangy, cool salad topped with blue cheese dressing balances the heat of buffalo drumsticks. You can add more or less cayenne pepper, depending on how hot you like. Try making your own dressing with this Light Blue Cheese Dressing recipe.

    Double Up: Double the buffalo chicken in this recipe and use the leftover chicken in this Panzanella Salad.

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.

     


    10 min prep time


    20 min cook time


    4servings


    2 1/2 cups salad with 2-3 drumsticks

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix the cayenne pepper (add an additional 1/2 tsp for extra spiciness), honey, vinegar, tomato paste, and garlic to form a smooth sauce. Set aside.
    2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken in one layer and brown for 5 minutes. Turn and brown 5 more minutes.
    3. Reduce the heat to low and add the sauce to the skillet. Stir to coat the chicken. Cover the skillet and cook for 5 minutes. A meat thermometer inserted into the chicken should read 170° F when it’s fully cooked.
    4. Divide the salad greens among 4 dinner plates. Add the celery and croutons, then drizzle with blue cheese dressing. Divide the chicken among the 4 plates, and top with any remaining buffalo sauce.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Salads
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups salad with 2-3 drumsticks


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        16g

    • Protein
      40g

    • Potassium
      1020mg
      22%

    Ingredients

    cayenne pepper
    1/2 tsp

    honey
    3 tbsp

    white vinegar
    1/4 cup

    tomato paste
    1/4 cup

    garlic (crushed)
    4 clove

    canola oil
    2 tbsp

    skinless chicken drumsticks with bone
    3 lbs

    washed, ready-to-eat mixed salad greens
    8 cup

    sliced celery
    2 cup

    whole-wheat croutons
    2 cup

    light blue cheese dressing
    1/2 cup

  • Instant Pot Chicken Curry Salad

    Instant Pot Chicken Curry Salad

    How to Make Instant Pot Chicken Curry Salad

    Steaming chicken breast in an Instant Pot creates moist, tender chicken that you can use in any dish. In this recipe, the chicken tops a vibrant salad of greens, edamame, and asparagus (which are also steamed in the Instant Pot) mixed with a curry-yogurt dressing. This recipe is perfect for meal prepping—you can prepare everything over the weekend and pack it up in individual containers for grab-and-go lunches all week.

    Find more diabetes-friendly Instant Pot recipes here.


    12 min prep time


    23 min cook time


    4servings


    1/2 cup chicken with 1 1/2 cups greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle the chicken with the cumin and black pepper. Place the water in the multicooker pot. Arrange the chicken in the steamer basket.
    2. Seal the lid and close the valve. Select Manual and cook for 6 minutes. Use a natural pressure release for 5 minutes, followed by a quick pressure release.
    3. When the pressure cooker valve drops, carefully remove the lid. Remove the chicken and place it on a cutting board. Let sit for 5 minutes before slicing or chopping, according to preference.
    4. In a medium bowl, whisk together the yogurt, mayonnaise, sugar, curry, and salt. Set aside.
    5. Place the asparagus and edamame in the steamer basket. Seal the lid, close the valve, and press the Cancel button. Select Manual and cook for 1 minute. Use a quick pressure release.
    6. When the valve drops, carefully remove the lid and transfer the asparagus mixture to a colander. Run under cold water to stop the cooking process; drain well.
    7. Place equal amounts of the kale mix on each of 4 dinner plates. Top with the asparagus mixture.
    8. Add the chicken and the onion to the yogurt dressing, and toss until well coated. Spoon equal amounts of the curried chicken on top of each plate of veggies. (Alternatively, place the chicken on the veggies, drizzle with dressing, and top with the onion.) Sprinkle with cilantro.
    Veggie Rich
    Fiber Focused
    Salads
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup chicken with 1 1/2 cups greens


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g

    • Protein
      26g

    • Potassium
      660mg
      14%

    Ingredients

    boneless, skinless chicken breasts
    12 oz

    ground cumin
    1 tsp

    black pepper
    1/4 tsp

    water
    2 cup

    2% plain Greek yogurt
    1/4 cup

    light mayonnaise
    1/4 cup

    sugar
    1 tbsp

    curry powder
    1 1/2 tsp

    salt
    1/2 tsp

    asparagus cut into 1-inch pieces
    2 cup

    fresh or frozen shelled edamame
    1 cup

    baby kale mix
    4 cup

    chopped red onion
    1/2 cup

    chopped cilantro or green onion
    1/4 cup

  • Instant Pot Vegetarian Thai Mushroom Soup

    Instant Pot Vegetarian Thai Mushroom Soup

    How to Make Instant Pot Vegetarian Thai Mushroom Soup

    Instead of ordering takeout, make a healthier version of this classic Thai soup at home in your Instant Pot! This vegan soup gets it’s rich creaminess from coconut milk. It’s also loaded with vegetables to make a hearty soup perfect for a light lunch or dinner. Best of all, the Instant Pot speeds up the cooking time, so it’s ready in less than 30 minutes, but tastes like it’s been cooking all day!

    Find more diabetes-friendly Instant Pot recipes here.

     

     


    10 min prep time


    16 mintues cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the mushrooms, frozen vegetables, chickpeas, tomatoes, water, sriracha, and cumin in the multicooker pot.
    2. Seal the lid and close the valve. Select Manual and cook for 8 minutes. Use a quick pressure release.
    3. When the valve drops, carefully remove the lid and stir in the remaining ingredients. Let sit for 5 minutes to allow the flavors to blend. Serve warm.
    Veggie Rich
    Fiber Focused
    Asian
    Vegan
    Soup
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        4.8g

        24%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        13g

    • Protein
      12g

    • Potassium
      930mg
      20%

    Ingredients

    sliced mushrooms, preferably cremini (baby bella)
    8 oz

    frozen pepper-and-onion blend
    2 cup

    no-salt-added chickpeas (rinsed and drained)
    1 (15-oz) can

    no-salt-added diced tomatoes
    1 (14.5-oz) can

    water
    1/2 cup

    sriracha
    1 tbsp

    ground cumin
    1/2 tsp

    lite coconut milk
    1 1/2 cup

    chopped fresh cilantro
    1/2 cup

    sugar
    1 tbsp

    grated fresh ginger
    1 tbsp

    salt
    1/2 tsp

  • Air Fryer Sweet Potato Nachos

    Air Fryer Sweet Potato Nachos

    How to Make Air Fryer Sweet Potato Nachos

    The air fryer makes it easy to make crispy homemade sweet potato chips that are low in fat. Topping these veggie-rich nachos with frozen chopped vegetables makes it quick and easy to prepare this dish that can serve as an appetizer for a crowd, or a vegetarian entree.


    12 min prep time


    22 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the sweet potato slices evenly in the air fryer basket. Spray with nonstick cooking spray for 1 second. Spoon the frozen vegetables evenly over the potatoes. Place the jalapeño over the vegetables, skin side up. Spray with nonstick cooking spray for 1 second.
    2. Set the temperature to 375° F and air fry for 20 minutes, or until the potatoes are cooked. They should be tender but crisp, not soft. Remove the jalapeño pepper and place it in a bowl; cover loosely with a kitchen towel and let stand for 5 minutes.
    3. Sprinkle the cheese evenly over the vegetables. Air fry for 2 minutes, or until the cheese is melted.
    4. Using the tip of a sharp knife, remove the browned or charred skin from the jalapeño pepper. Finely chop the pepper.
    5. Using a spatula, lift the potatoes and vegetables out of the air fryer basket and arrange in an even layer on a serving platter. Sprinkle the chopped jalapeño over the vegetables. Top with the salsa, radishes, tomatoes, and lettuce. Add a dollop of sour cream and sprinkle of cilantro. Serve immediately.
    Veggie Rich
    Mexican/Southwestern
    Appetizers
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Quick & Easy
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      4g

    • Potassium
      450mg
      10%

    Ingredients

    medium sweet potato (sliced into 1/8-inch thick chips)
    1

    nonstick cooking spray
    1

    frozen pepper-and-onion blend (partially thawed and drained)
    1 1/2 cup

    jalapeño pepper (split lengthwise and seeded)
    1

    reduced-fat shredded cheddar or Mexican-style cheese
    1/4 cup

    salsa
    1/4 cup

    julienned or thinly sliced radishes
    2/3 cup

    cherry tomatoes (cut into fourths)
    4

    shredded romaine lettuce
    1/2 cup

    light sour cream
    2 tbsp

    minced fresh cilantro
    1 tbsp

  • Air Fryer Coconut Shrimp

    Air Fryer Coconut Shrimp

    How to Make Air Fryer Coconut Shrimp

    Classic coconut shrimp gets a healthy makeover in the air fryer! Enjoy these crispy shrimp as a low-carb appetizer or entree. Tip: Do not crowd the shrimp in the air fryer. If they do not all fit comfortably in one layer in the air fryer basket, cook the shrimp in batches.

    Click here for more air fryer recipes!


    12 min prep time


    8 min cook time


    4servings


    4 oz (about 6 shrimp)

    Print Recipe >

    Step-By-Step Instructions:

    1. Pat the shrimp dry using paper towels. Place the egg whites and water in a shallow bowl, whisking to combine.
    2. Combine the panko bread crumbs, coconut, cumin, turmeric, coriander, and salt in another shallow bowl.
    3. Dip the shrimp in the egg mixture, allowing the excess to drip back into the bowl, and then coat in the panko mixture. Place the coated shrimp on a wire rack. Repeat with all shrimp.
    4. Place the shrimp in a single layer in the air fryer basket. Spray the shrimp with nonstick cooking spray for 2 seconds. Set the temperature to 400º F and air fry for 4 minutes. Turn the shrimp over. Air fry for 2 to 4 minutes, or until the shrimp are golden brown. Serve warm.
    Kidney-Friendly
    CKD Dialysis
    Seafood
    Quick & Easy
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      4 oz (about 6 shrimp)


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      28g

    • Potassium
      350mg
      7%

    Ingredients

    large raw shrimp (peeled and deveined)
    1 lb (20-30 shrimp

    egg whites (beaten)
    2

    water
    1 tbsp

    whole-wheat panko bread crumbs
    1/2 cup

    unsweetened coconut flakes
    1/4 cup

    ground cumin
    1/2 tsp

    turmeric
    1/2 tsp

    ground coriander
    1/2 tsp

    salt
    1/8 tsp

    nonstick cooking spray
    1