Jumbo Un-Fried Shrimp

• 1/2 cup whole-wheat flour
• 2 cups whole-wheat panko breadcrumbs, such as Ians All-Natural
• 3 large egg whites
• 12 ounces jumbo shrimp, peeled and deveined
• Salt and freshly ground black pepper
• Nonstick cooking spray
• 1/2 cup Tartar Sauce (page 217) or store-bought low-fat tartar sauce

1. Preheat the oven to 450F.
2. Place a wire rack on a foil-lined baking sheet.
3. Put the flour in a shallow dish.
4. Put the panko in another shallow dish.
5. In a large bowl, whip the egg whites with a whisk until they are very foamy but not quite holding peaks.
6. Working in batches, dredge the shrimp in the flour, shaking off any excess.
7. Add the shrimp to the egg whites and toss gently to completely coat them.
8. Working with a few at a time, add the shrimp to the panko and coat completely.
9. Lay the shrimp on the wire rack.
10. Season them generously with salt and pepper, and spray them lightly with cooking spray.
11. Bake until the breading is golden and crispy and the shrimp are cooked through, about 8 minutes.
12. Serve with the tartar sauce.
13. Fat: 17g (before), 4g (after)
14. Calories: 423 (before), 266 (after)
15. Protein: 24g
16. Carbohydrates: 34g
17. Cholesterol: 113mg
18. Fiber: 4g
19. Sodium: 625mg

flour, wholewheat panko breadcrumbs, egg whites, jumbo shrimp, salt, nonstick cooking spray, tartar sauce

Taken from www.epicurious.com/recipes/food/views/jumbo-un-fried-shrimp-374937 (may not work)