Parmesan Shrimp

Hot sandwiches make a fabulous meal, and shrimp parmesan heroes are really tasty , but if you order this as a take-away it would be high in calories because of the deep fried shrimp and masses of cheese and sauce. So this is a lighter version using a healthy breaded shrimp, part-skim mozzarella cheese and you can also serve it with extra sauce on the side to dip.

 

Ingredients

Healthy Breaded Shrimp

  • 16 oz jumbo shrimp, peeled and deveined (weight after peeling 12.5 oz)
  • salt and pepper to taste
  • 1/4 cup egg substitute
  • 6 tbsp whole wheat Italian seasoned breadcrumbs
  • 2 tbsp panko
  • 2 tbsp grated parmesan cheese
  • Cooking spray

For the sandwich

  • 1/2 cup your favourite tomato sauce
  • 1 cup (4 oz) shredded part skim mozzarella cheese
  • 12 oz French bread, sliced into 4 pieces

Method

  1. Preheat oven to 450°.
  2. Spray a baking sheet with cooking spray.
  3. Put the egg substitute in one bowl, and the breadcrumbs, panko and parmesan cheese in another.
  4. Wash and dry the shrimp. Season shrimp with salt and pepper, then put a few at a time in the bowl with the egg substitute to coat.
  5. Put a few pieces of shrimp at a time into the breadcrumb mixture to coat, then on a baking sheet.
  6. Once all the shrimp is breaded, if you still have crumbs left, re-dip the shrimp back into the egg beaters and then back into crumbs and back onto the baking sheet.
  7. Spray the top of the shrimp generously with baking spray then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.
  8. Remove from oven and serve right away with lemon wedges or make into the sandwich.
  9. To make the sandwich – First set your grill to low.
  10. Divide shrimp equally between 4 pieces of bread.
  11. Top each sandwich with 2 tbsp of sauce and shredded mozzarella cheese.
  12. Place sandwiches on a baking sheet and grill until the cheese melts; 2 – 3 minutes, careful not to burn if using the grill.

Tip: If you scoop out some of the bread you can make larger sandwiches for less calories.

Serves 4 – Serving Size: 1 hero sandwich – Nutrition Per Serving
Calories: 432, Fat: 8g, Protein: 29g, Carbohydrate: 57g, Fibre: 3g