Po’ boys are a kind of sub sandwich from the sultry state of Louisiana, consisting of fried meat or fish served on a crispy French-style baguette. Traditionally they are made with fried shrimp or oysters, though soft-shell crabs, catfish, crawfish, Louisiana hot sausage, and roast beef have been known to make an appearance. Served hot, the shellfish, fish, or meat is dressed with some combination of lettuce, tomatoes, peppers, pickles, onions, and mustard or a spicy mayo. In this version the fat and calories are reduced to a fraction of the original by faux frying the shrimp, using low-fat mayonnaise, and replacing the traditional white-flour baguette with sprouted-grain bread.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Preheat the oven to 450˚F. Place a wire rack on a baking sheet and set it aside.
Step 2
Place the flour in a shallow dish. Place the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.
Step 3
Working in batches, dredge the shrimp in the flour, shaking off any excess. Add the shrimp to the egg whites; toss to coat completely. Then add the shrimp to the panko and turn to coat them completely.
Step 4
Place the shrimp on the wire rack, and season them generously with salt. Bake until the breading is golden and crispy and the shrimp are cooked through, about 8 minutes.
Step 5
Meanwhile, stir the mayonnaise and Tabasco sauce together in a small bowl. Spread the cut sides of each bun generously with the mayonnaise mixture. Top the bottom half of each bun with lettuce and red pepper strips.
Step 6
Pile the shrimp on top of the peppers. Place the bun tops over the shrimp, and serve.
nutrition information
Step 7
Fat: 57g (before), 5.2g (after)
Step 8
Calories: 837 (before), 342 (after)
Step 9
Protein: 24g
Step 10
Carbohydrates: 53g
Step 11
Cholesterol: 71mg
Step 12
Fiber: 8g
Step 13
Sodium: 813mg
