Baked Popcorn Shrimp

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This delicious Baked Popcorn Shrimp recipe is quick and easy to make, totally crispy and flavorful, and it’s lightened up by being baked in the oven instead of fried. Win-win-win! Thanks to the Shrimp Council for sponsoring this recipe.

So, you know how I talked in my last post about being on a taco kick in my last post? Well, apparently I tend to cook in waves, because this week has also been shrimp-o-rama here at my place. First I made a batch of lightened-up shrimp scampi, which is coming on the blog next week. Then last night I made my very first-ever homemade shrimp paella with my neighbors from Spain. But the recipe that started it all was my lighter version of a classic — Skinny Popcorn Shrimp!

I know. Hold the phone. Skinny popcorn shrimp?!?

That’s right! I’m stoked to be partnering with the Shrimp Council this year on their Get Slim With Shrimp program to develop a bunch of healthy shrimp recipes for the new year. And when they asked for my first recipe idea, I immediately wanted to try lightening up a recipe for popcorn shrimp. Am I the only one who finds those tasty little shrimp poppers 500% addictive?! Oh my goodness, a few bites are never enough. But with this “skinny” recipe, these crispy and flavorful popcorn shrimp are baked and not fried, so you can “pop” a few extra bites without the guilt. Plus, they are really easy to make. So if you’re a popcorn shrimp fan, I’d say there’s pretty much no excuse for you not to try them. ;)

Ok, but before we get to this tasty recipe and giveaway, let’s talk for a second about shrimp. I’m especially talking to all of you New Year’s resolution folks. If you’re looking for some healthier habits to try in 2014, consider these facts:

• A 3-ounce serving of four large shrimp weighs in at less than 85 calories, 1 gram of fat and nearly 20 grams of protein (which helps you feel fuller longer).
• Both the U.S.Department of Agriculture and the U.S. Department of Health and Human Services recommend that people consume at least two servings of seafood each week. But, while Americans consume annually more than 80 pounds of beef and 60 pounds of chicken per capita, shrimp – the nation’s most-popular seafood – rings in at a mere 3.8 pounds per individual.**  If you as me, people are missing out!
• Swapping meat for shrimp helps cut calories and fat while increasing beneficial nutrients like B vitamins, iron and omega-3s.

But beyond the nutritional benefits, I’m just a big fan of cooking with shrimp because it’s also so quick and easy to prepare, and so filling and delicious! I always keep a few bags in my freezer and whip one out at least once a week to make a quick stir-fry or shrimp bake. It’s just such an easy protein to work with, and one of my favorites for great flavor without all of the fat.

So if you’re looking for more great ways to incorporate shrimp into your meal planning this year, be sure to check out the Get Slim With Shrimp Facebook page and website for more information and delicious recipes. And, of course, you’d better check out this delicious one below.

So the secret to this “skinny” popcorn shrimp recipe is all in the breading. See it right there?

First of all, there is no deep fryer in that picture. No siree, totally unnecessary. The secret to great flavor is all in the seasoning, which is whisked into a crispy Panko breadcrumb mixture. Then all you have to do is send each piece of shrimp swimming in an egg white wash, then roll it around in the breading, and pop it on a parchment-covered baking sheet, and give them a nice mist of cooking spray (to help them brown up a bit in that oven sunshine).

Then bake the little shrimp up to crispy perfection, and then serve with your favorite cocktail or dipping sauce. Then “pop” and enjoy!!

Trust me. Once you try these, there’s no way you’ll want to go back to the greasy fried version. These are perfectly crispy and flavorful just the way they are, and so much more enjoyable when you know that they don’t contain tons of unnecessary fat and calories.

So join me on my healthy shrimp kick and try them out for yourselves!

Baked Popcorn Shrimp

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• Prep Time: 19 minutes
• Cook Time: 6 minutes
• Total Time: 25 minutes
• Yield: About 4-6 servings 1x

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Description

This skinny popcorn shrimp recipe is full of great flavor, easy to make, and “lighter” too!

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Ingredients

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• 1 cup Panko breadcrumbs
• 3 Tbsp. grated Parmesan cheese
• 2 tsp. Old Bay or other Cajun seasoning
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 1 egg white, whisked
• 1 lb. raw medium shrimp, peeled and deveined
• cooking spray
• lemon wedges and chopped fresh parsley, for garnish

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Instructions

1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper or aluminum foil.
2. In a medium bowl, whisk together Panko, parmesan, old bay, salt and pepper until combined.
3. Set up your dipping station with bowls of (1) shrimp (2) egg whites and (3) breading. Working one at a time, dip a piece of shrimp in the egg whites until it is covered. Then transfer to the breadcrumb mixture and toss until combined. Gently place on the prepared baking sheet. Repeat with remaining shrimp, then generously coat all of the shrimp with a layer of cooking spray. (This will help the breading turn golden.)
4. Bake for 3 minutes, then flip shrimp and bake for another 3 minutes or until cooked through and no longer translucent. Serve warm with garnishes and cocktail or low-fat ranch sauce for dipping.

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This is a sponsored post in collaboration with The Shrimp Council. Also, per capita consumption of beef and chicken is courtesy of the USDA and reflects the 2011 calendar year, the most recent complete beef and poultry data available. Per capita consumption of shrimp is courtesy of NOAA and reflects the 2012 calendar year, the most recent complete seafood data available.

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