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Healthified Cajun Shrimp with Mango-Edamame Salsa

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60% less total fat • 45% less sodium than the original recipe. Perfect for those in a hurry, this sweet and spicy shrimp dish is ready in just 20 minutes.

  • Prep Time 20 min
  • Total Time 30 min
  • Servings 4

Ingredients

2
mangoes, seeded, peeled, and chopped
1
cup frozen shelled edamame, prepared according to package directions and cooled slightly
1
red sweet pepper, seeded and chopped
1/2
cup finely chopped green onions
1/4
cup snipped fresh cilantro
2
tablespoons lime juice
1 1/2
tablespoons canola oil
1/4
teaspoon salt
1
pound fresh or frozen large shrimp
2
teaspoons purchased salt-free Cajun seasoning
Belgian endive leaves (optional)

Directions

  • 1 For mango-edamame salsa, in a medium bowl combine mangoes, edamame, red pepper, green onions, cilantro, lime juice, 1/2 tablespoon canola oil, and the salt. Toss gently to mix. Cover and chill until serving time or for up to 2 hours. Makes 3 cups.
  • 2 Thaw shrimp if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. In a large bowl toss shrimp with Cajun seasoning. In a heavy large skillet heat remaining 1 tablespoon canola oil over medium-high heat. Add shrimp; cook and stir about 5 minutes or until shrimp are opaque.
  • 3 Serve shrimp with mango-edamame salsa and, if desired, Belgian endive leaves.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 80
  • Fat Reduced By 8g
  • Sodium Reduced By 270mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked shrimp plus 3/4 cup salsa
Calories
340
(
Calories from Fat
110),
% Daily Value
Total Fat
12g
12%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
170mg
170%;
Sodium
330mg
330%;
Total Carbohydrate
29g
29%
(Dietary Fiber
6g
6%
  Sugars
22g
22%
),
Protein
33g
33%
;
% Daily Value*:
Vitamin A
50%;
Vitamin C
140%;
Calcium
20%;
Iron
25%;
Exchanges:
1 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1/4 cup salad oil 1 1/2 tablespoons canola oil
1/2 teaspoon salt 1/4 teaspoon salt
2 teaspoons purchased Cajun seasoning 2 teaspoons purchased salt-free Cajun seasoning
Nutritional Highlights
Calories
 
 
420 (before)
340 (after)
Saturated Fat
 
 
2 g (before)
1 1/2 g (after)
Sodium
 
 
600 mg (before)
330 mg (after)
Total Fat
 
 
20 g (before)
12 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked shrimp plus 3/4 cup salsa
Calories
340
(
Calories from Fat
110),
% Daily Value
Total Fat
12g
12%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
170mg
170%;
Sodium
330mg
330%;
Total Carbohydrate
29g
29%
(Dietary Fiber
6g
6%
  Sugars
22g
22%
),
Protein
33g
33%
;
% Daily Value*:
Vitamin A
50%;
Vitamin C
140%;
Calcium
20%;
Iron
25%;
Exchanges:
1 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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