POPEYES: POPCORN SHRIMP PO’ BOY

SAVE: 188 CALORIES, 23 G FAT, 7 G SAT. FAT

Ilove breaded shrimp. If I could have only one breaded food for the rest of my life, it would be breaded jumbo shrimp (though earlier in life, I definitely would have opted for Chicken Parmesan). So I was excited to try this sandwich . . . but imagine my surprise when I realized that the breading was at least three times thicker than the shrimp—Popeyes actually uses salad shrimp. If you’re like my friend Steve (see Jack in the Box Onion Rings) and like breading more than what’s inside, this is the perfect sandwich for you. If you’re like me, you might want to try my “Even Better” suggestion that follows or go elsewhere for hearty bites of plump shrimp nestled in a fresh deli roll.

Olive oil spray

1 ounce peeled, cooked salad or bay shrimp (about 20)

1 teaspoon unbleached or all-purpose flour

1⁄8 teaspoon salt

1⁄8 teaspoon cayenne

1 egg white

½ tablespoon fat-free milk

½ cup panko (Japanese bread crumbs)

1 submarine sandwich roll (about 6" long)

1½ tablespoons Popeyes Tartar Sauce

¾ cup shredded iceberg lettuce

4 rounds crinkle-cut dill pickle

PREHEAT the oven to 475°F. Lightly mist a nonstick baking sheet with oil spray. Place the shrimp in a colander to drain excess liquid. Shake gently, then toss lightly in a paper towel to blot dry. Set aside.

In a small bowl, combine the flour, salt, and cayenne. With a fork, mix to blend. In another small bowl, combine the egg white and milk. Beat with a fork until smooth. Place the panko on a sheet of waxed paper set next to the bowl.

A few at a time, dip the shrimp into the flour mixture, making sure to coat them evenly. Shake off any excess flour. Dip into the egg-white mixture, being sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the panko to coat completely. Dip for a second time in the egg-white mixture and recoat with panko. Place on the reserved baking sheet. Continue until all of the shrimp are breaded. Place in a single layer, not touching, on the baking sheet. Lightly mist with oil spray.

Bake for 4 minutes. Carefully flip the shrimp. Bake for 4 to 6 minutes, or until the breading crisps but isn’t completely browned.

Meanwhile, cut partially through the roll lengthwise (so that it opens wide enough to hold the sandwich ingredients). Preheat a small nonstick skillet over medium heat. Place the roll, cut-side down, in the pan. Cook for 2 to 3 minutes, or until toasted.

Place the roll on a plate. Spread the tartar sauce evenly over the top half. Cover with the lettuce. Place the pickles along the roll bottom. Pile the shrimp in the center and close the sandwich.

MAKES 1 SERVING (NUMBER OF PIECES VARIES ACCORDING TO SIZE OF SHRIMP)

442 calories, 18 g protein, 63 g carbohydrates, 9 g fat, 3 g sat. fat, 3 g fiber

Original Popeyes Popcorn Shrimp Po’ Boy (20 pieces): 630 calories, 21 g protein, 67 g carbohydrates, 32 g fat, 10 g sat. fat, 1 g fiber

DRIVE-THRU These shrimp can be made in batches and stored in the freezer before being baked. Simply line an airtight container with waxed paper. Lay the breaded shrimp in single layers, separating each layer with a sheet of waxed paper. When you’re ready to eat them, bake the frozen shrimp according to the recipe directions for 5 to 7 minutes per side.

EVEN BETTER Prefer more protein in your meal? Use larger shrimp. You’ll end up with more protein per serving without adding any fat.

BEFORE YOU START Salad shrimp are sometimes also called bay shrimp. They come precooked but have so much water in them that it is okay to cook them again.