Shrimp Monterey

Yield: 6 servings

Exchanges per serving:
4 Very Lean Meat
½ Starch

Per serving:
Calories 217
Carbohydrate 7.3g
Protein 31.3g
Fat 6.4g
Cholesterol 201mg
Fiber 0.2g
Sodium 322mg


2 ¼ pounds unpeeled medium-size fresh shrimp
Vegetable cooking spray
1 ½ tablespoons chopped fresh cilantro
3 tablespoons all-purpose flour
1 ¼ cups skim milk, divided
1 ½ tablespoons reduced-calorie margarine
½ cup (2 ounces) shredded reduced-fat Monterey Jack cheese
1 jalapeno pepper, seeded and chopped
1 tablespoon grated Parmesan cheese
Fresh cilantro sprigs (optional)


1. Peel and devein shrimp; arrange shrimp in a steamer basket over boiling water. Cover and steam 3 minutes or until shrimp turn pink. Divide shrimp among six 1 ½ cup baking dishes coated with cooking spray. Sprinkle with chopped cilantro; set aside.

2. Combine flour and ¼ cup milk in a small saucepan; stir until smooth. Add remaining 1 cup milk and margarine to flour mixture, stirring well. Cook over medium heat, stirring constantly, until mixture is thickened and bubbly.

3. Remove from heat; add Monterey Jack cheese and jalapeno pepper, stirring until cheese melts.

4. Pour sauce evenly over shrimp; sprinkle evenly with Parmesan cheese. Broil 5 ½ inches from heat (with electric oven door partially opened) 3 to 5 minutes or until lightly browned. Garnish with cilantro sprigs, if desired.


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