PALEO EXPRESS – Honey Walnut Shrimp with Broccoli

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I went to Panda Express last Saturday to get a gander of their latest offerings. I snapped a picture of the hot line and was reprimanded for doing so. The employee said that it was against company policy to take pictures. Woops! This is the picture I took:

As you can see, the shrimp are “well breaded”. My nose actually tricked me into ordering some and I found that they are about 1/4 shrimp and 3/4 breading. I got the mixed veggies and the Shanghai Angus Steak and figured I’d be doing alright. Little did I know, my stomach hated me for about 12 hours.

I went onto the Panda Express nutrition calculator to get an idea of how healthy this stuff is. I selected honey walnut shrimp and a side of white rice because that’s healthy, right? The macro-nutrient breakdown on that meal was:

  • 21 grams protein (3 Blocks)
  • 23 grams fat (16 Blocks)
  • 113 grams carbohydrate (12.5 Blocks)

Not super balanced, right? You’d definitely experience an insulin spike if eating this meal and would thus be storing fat. But, at least it would taste good, right?

Anyways, enough on the Panda. Time for THE PALEO EXPRESS. This is my version of a Zone friendly Honey Walnut Shrimp…

This was the first video we shot in The Paleo Garage. What do you guys think? It simplifies everything for me. I’ll be able to shoot at night, during the day, in the early morning, whenever I want. I won’t have to kick the family out of the kitchen and we have a ton of room to move and get different camera angles.

I’ll also mention that I am now working with SFH and promoting a Stronger, Faster, Healthier life. Please click this link, or their logo to the right to get your hands on some awesome fish oil, high quality protein, and killer logo’d apparel. Like me, SFH promotes fueling your body with whole foods first, but supplementing with high quality products, such as theirs, when you find yourself unprepared…

We had the second session of my Paleo Cooking Classes last night and it was a blast! Thank you to all who are participating. I hope you are having fun and learning a lot. I enjoy my time with all of you and look forward to forging you into Culinary Ninjas. if you haven’t checked out the class schedule yet, please do so and get signed up because the classes are filling quickly…

“Keep It Paleo!” guys.

Your Pal,

Paleo Nick

(Doing what I love in The Paleo Garage)

Honey Walnut Shrimp with Broccoli

Ingredient List:

  • 30oz. wild shrimp, peeled and deveined (20P)
  • 2 cups yellow onion, small dice (3C)
  • 16 cups raw broccoli, cut into large florets, blanched and shocked (8C)
  • ¼ cup plus 1 tablespoon honey (8C)
  • 10 cloves garlic, minced (1C)
  • 1 Tablespoon Olive Oil (9F)
  • ¼ Cup Walnuts (~12F)
  • Kosher salt, to taste
  • Freshly ground black pepper, to taste
  • Sambal Chili Paste, for garnish

Preparation Instructions for the Broccoli:

  1. Heat 1 gallon water in an 8 quart stock pot until boiling. While water is heating, set up a large bowl of ice water.
  2. Once water boils, add the broccoli and a pinch of salt and stir.
  3. Boil for 3 minutes, then strain and dump into ice bath. You can also use a spider web or mesh spoon to transfer broccoli straight from boiling water to ice bath.
  4. Once broccoli has completely cooled, strain it and shake the colander well to remove any excess moisture.

Preparation Instructions for the Shrimp:

  1. Heat a large sauté pan over high heat, add the olive oil, garlic and walnuts and stir/shake pan until garlic is lightly toasted, then add onions and season lightly with salt and pepper.
  2. Lay shrimp out on a paper towel and season with salt and pepper.
  3. When onions have cooked for 3 minutes, transfer them to a half sheet pan and set aside.
  4. Remove pan to burner and add olive oil and shrimp, seasoned side down, to the pan and cook for 2 minutes. Then, turn shrimp and add the onion mixture back to the pan with the honey.
  5. Cook 2-3 minutes longer or until shrimp are done to your liking.
  6. Toss shrimp one last time, set up a bed of broccoli, serve shrimp on top and garnish with Sambal. Poila!
  7. You can also portion this out into 5, 4-block portions and refrigerate for up to 5 days or freeze for up to 6 months.

Whatever you choose to do please spread the good word, share with your friends, and above all…

“Keep It Paleo!”

Zone Breakdown:

Proteins: (20)

All of our protein comes from our shrimp.  We are using 30oz of them.  Shrimp weigh in anywhere from 1.5oz to 2oz that equal a block.  We are going to use 1.5oz for this recipe which gives us 20 protein blocks.

Carbohydrates: (20)

We start with 2 cups of oinions.  We know that 2/3 of a cup equals one block, so therefore we get three blocks form the onions.  Next we have 16 cups of raw broccoli.  2 cups equal one block, so therefore we have 8 blocks from the broccoli. Next up is the honey.  ½ tablespoon equals one block.  We know that there are 4 tablespoon in a ¼ cup, so therefore we get 8 carb blocks form honey.  Finally we get one block from the garlic.  10 cloves equals one block giving us a total of 20 carb blocks.

Fats: (21)

Our fats are coming from our oil and walnuts.  We know that we get 1/3 of a teaspoon to equal one block of olive oil, so since we are using 1 tablespoon, we get 9 blocks from the oil.

Additionally we get about 12 blocks form a ¼ cup of walnuts, giving us a total of about 21 blocks.

Balancing Act:

This meal is equally balanced in all macro areas, so therefore, divide it up into 5 4-block portions and enjoy!

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