New England Fried Shrimp

JasiBella

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.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

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.

NUTRITION INFORMATION: Per serving: 213 calories; 9 g fat (1 g sat, 5 g mono); 172 mg cholesterol; 7 g carbohydrate; 24 g protein; 1 g fiber; 351 mg sodium; 210 mg 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

TIP: 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.

JasiBella

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.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

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.

NUTRITION INFORMATION: Per serving: 213 calories; 9 g fat (1 g sat, 5 g mono); 172 mg cholesterol; 7 g carbohydrate; 24 g protein; 1 g fiber; 351 mg sodium; 210 mg 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

TIP: 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.

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