Shrimp with Kale and White Beans Baked in Parchment
Shrimp with Kale and White Beans Baked in Parchment
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    This brown-paper package is anything but plain. Make a bunch; each is a complete light meal for one, including cannellini beans and shellfish (good sources of protein), carrot and greens (full of beta carotene), plus a splash of stock.

    Ingredients

    • 1 carrot, peeled and cut into 1/4-inch-thick rounds (cut into half-moons, if large)
    • 1 celery stalk, thinly sliced (about 3/4 cup)
    • 1/2 medium red onion, finely chopped (about 1/2 cup)
    • 1 can (15 ounces) white beans, such as cannellini or navy, drained and rinsed
    • 3/4 teaspoon finely chopped fresh rosemary or 1/2 teaspoon dried rosemary
    • 2 tablespoons fresh lemon juice
    • 3 tablespoons olive oil
    • 1 teaspoon coarse salt
    • Freshly ground pepper
    • 1 small bunch kale (about 12 ounces), stems and center ribs discarded, leaves thinly sliced crosswise
    • 18 medium shrimp (about 8 ounces), peeled and deveined
    • 3/4 cup homemade or low-sodium store-bought chicken stock

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 298 % Daily Value *
    • Total Fat: 8 g 11.93%
    • Saturated Fat: 1 g 5.71%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 348 mg 14.49%
    • Calcium: 79 mg 7.91%
    • Potassium: 1012 mg 28.9%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 30.64%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 42 g %
    • Dietary Fiber: 24 g 97.81%
    • Sugar: 1 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 1.43%
    • Vitamin C 0.68%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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