Healthified Cajun Shrimp with Mango-Edamame Salsa

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.

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( 9 Ratings)

9 Ratings

5 Stars 78%

4 Stars 11%

3 Stars 11%

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 80
Fat Reduced By 8g
Sodium Reduced By 270mg

See What Makes It Healthified »

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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:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 30 min
Servings 4

Ingredients

2: mangoes, seeded, peeled, and chopped

1: cup Cascadian Farm® 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.

The Original vs. Healthified

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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)
Fat		2 1/2 (before) 1/2 (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)

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We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations.