Grilled Shrimp with Mango Salsa

Healthy Living, Recipes

grilled-shrimp-with-mango-salsa

Here’s a healthy recipe for a delicious grilled shrimp meal. Refreshing mango salsa makes a healthy dip for this easy seafood recipe.

Shrimp naturally contains cholesterol – this recipe contains 174mg per serving. The Dietary Guidelines for Americans recommend a daily intake of no more than 300mg, so for folks watching their dietary cholesterol intake, it’s something to be aware of. With 15 grams of carbohydrates per serving, this is a low carb meal that’s also high in protein. Careful when stirring the yogurt into the mango puree; if the fruit salsa is still hot the yogurt will curdle and ruin your dip. Once prepared, keep your dip cold, and as with any food that you make on the grill or serve outside picnic style, keep food safety in mind: icing down serving bowls, using coolers to keep cold food at or under 40 degrees, keeping hot foods hot and all food not outside longer than two hours, or one hour if temperatures exceed 90 degrees.

For more information on avoiding foodborne illness when preparing or eating food outdoors, go to the Food and Drug Administration’s website at www.fda.gov/food/resourcesforyou/consumers.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 4 garlic cloves minced
  • 1 Tbsp paprika
  • 1 1/2 tsp brown sugar
  • 1/2 tsp cumin
  • 1 tsp chili powder
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1/4 cup beer or 1/4 cup white wine
  • 1 lb jumbo deveined unpeeled shrimp
  • 2 Tbsp finely chopped fresh cilantro for garnish
  • 1 lime cut in pieces, for garnish
  • 1 1/2 cups fresh or frozen mangoes cubed (defrost if using frozen)
  • 1/4 cup water
  • 1 tsp olive oil
  • 1 small red onion finely chopped
  • 1 Tbsp chopped jalapeno pepper
  • 1/4 cup low fat plain yogurt (gluten free if needed)

Preparation

Make shrimp marinade: In a blender or food processor, combine garlic, paprika, brown sugar, cumin, chili powder, salt, pepper and beer and puree until it becomes a smooth paste. In a large bowl, combine shrimp and marinade and toss to coat. Cover with plastic wrap and refrigerate for 15 minutes.

Make mango jalapeno sauce: In a blender, puree mango and water and set aside. In a saucepan, heat oil over medium-high heat until hot. Add red onion and jalapeno and saute until onion is translucent, about 3 minutes. Add mango puree; bring to a boil, stirring occasionally. Reduce heat and simmer for 1 minute. Remove saucepan from heat. Stir in yogurt.

Lightly coat a grill rack or nonstick grill pan with cooking spray. Set heat to medium-high. Cook shrimp about 2 minutes on each side. Remove shrimp and sprinkle with cilantro and a splash of fresh-squeezed lime juice. Serve shrimp with sauce.

Yield: 4 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 4-5 shrimp; 1/2 cup sauce

Calories: 194
Sodium: 332mg
Fat: 4g
Carbohydrates: 15g
Saturated Fat: 1g
Fiber: 1g
Cholesterol: 174mg
Protein: 24g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.