Feeling Hot, Hot, Hot
Though the exact recipe can vary from blend to blend, jerk seasoning is a heady concoction of spices and herbs native to Jamaica, including allspice, cinnamon, nutmeg, ginger, garlic, thyme and cloves, plus Scotch bonnet peppers for a bit of Caribbean kick. Like your meals spicier? Feel free to add a dash more to suit your taste.
See Also Jerk Chicken recipe
- Cook Time
- Prep Time
- 1 cup whole-wheat panko
- ½ cup unsweetened shredded coconut
- 1 tbsp coconut oil
- 1¼ tsp unsalted jerk seasoning
- ¼ tsp sea salt
- ¼ cup coconut flour
- 2 large eggs, beaten
- 1 lb fresh, jumbo peeled and deveined shrimp
- 1 cup peeled and chopped pineapple
- 2 tsp fresh lime juice
- 2 tsp coconut sugar
- 1 tsp chopped ginger
- 1 tsp reduced-sodium soy sauce
- 1 small clove garlic
- ½ tsp sriracha or other hot sauce
- ½ cup dry quinoa
- ¾ cup low-sodium chicken broth
- 1 tsp unsalted jerk seasoning
- ¼ tsp sea salt
- 1 cup BPA-free canned unsalted black beans, drained and rinsed
- 1 Roma tomato, chopped
- 2 green onions, chopped
- 1 tsp lime zest + 2 tsp fresh lime juice
1. Prepare shrimp: Line a baking sheet (that fits in freezer) with foil and mist with cooking spray. In a small, dry skillet, place panko, coconut and coconut oil and cook on low, stirring, until golden, 7 to 8 minutes. Scrape onto a plate and stir in jerk seasoning and salt; set aside. Wipe out pan and set aside.
2. In a shallow bowl, place coconut flour. In another bowl, whisk eggs and 1 tbsp water. Working in batches, dredge shrimp first in flour, then in egg and then in panko mixture, pressing to adhere. Arrange on prepared sheet and freeze until solid, 2 to 3 hours. Transfer to an airtight container or freezer bag for up to 3 months.
3. Prepare sauce: Combine sauce ingredients in a blender and blend until smooth. Freeze in an airtight container for up to 3 months.
4. Prepare quinoa: In a small sauté pan on low, toast quinoa, stirring, until fragrant, 3 minutes. Add broth, jerk seasoning and salt. Pour beans on top but don’t stir. Cover and simmer on low until all moisture has been absorbed, about 12 minutes. Stir in tomato and green onion. Cover and set aside off heat for 5 minutes. Pour quinoa mixture into a pie plate sprayed with cooking spray. Freeze until cold, 1 hour. Break up any clumps and transfer to an airtight container and freeze for up to 3 months.
5. Preheat oven to 450°F. Mist a wire rack with cooking spray. Place rack on a large foil-lined baking sheet. Arrange shrimp on rack, mist shrimp with cooking spray and bake on center rack until cooked through, 15 to 18 minutes.
6. Meanwhile, transfer frozen sauce to a small saucepan and cook on medium-low, stirring frequently, until bubbly, 5 minutes.
7. Meanwhile, place quinoa in a small saucepan, sprinkle with 1 to 2 tbsp water, cover and cook over low heat, stirring frequently, until hot, about 10 minutes. Stir in lime zest and juice and cilantro.
- Serving Size: ¼ of recipe
- Calories: 514
- Carbohydrate Content: 55 g
- Cholesterol Content: 276 mg
- Fat Content: 17 g
- Fiber Content: 13 g
- Protein Content: 39 g
- Saturated Fat Content: 11 g
- Sodium Content: 653 mg
- Sugar Content: 10 g
- Monounsaturated Fat Content: 2 g
- Polyunsaturated Fat Content: 2 g