Make room for shrimp: The party favorite’s also a low-cal source of lean protein

Shrimp might not be the first protein that comes to mind here in the Midwest, but this versatile seafood is worth making space for in your weekly menu.

Not only is shrimp a great source of lean protein, it’s also low in calories, making it a fantastic choice for those looking to create lighter, healthier meals without sacrificing flavor.

Whether you’re aiming for a touch of coastal flair or just something quick and satisfying, shrimp’s ability to adapt to a variety of recipes makes it a star ingredient, even far from the ocean!

My creamy shrimp and sausage pasta recipe is the perfect dish for someone who doesn’t love red sauce. It’s hearty, cozy, and has a touch of Cajun flare.

Pan fried panko shrimp and crispy buffalo shrimp are not only great appetizers, but also make for great dinners when paired with a side salad.

If you’re turning over a new leaf this new year and looking for healthier, tasty and filling recipes, these will be great!

• My Bizzy Kitchen runs once a month in Food. Follow Biz Velatini on her blog at mybizzykitchen.com/, on Instagram @mybizzykitchen and Facebook at facebook.com/mybizzykitchen.

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Creamy Shrimp and Sausage Pasta

4 cups cooked pasta

3 cups chicken broth

1 cup almond milk

1 tablespoon Italian seasoning

2 tablespoons cornstarch

2 teaspoons tomato bouillon (or 2 tablespoons tomato paste)

Salt and pepper, to taste

4 cups baby spinach

4 chicken sausages, cooked 75% through and sliced

8 ounces shrimp, peeled, deveined, and roughly chopped

Avocado oil spray

Parmesan cheese, for garnish (optional)

Heat a large skillet over medium heat and spray with avocado oil. Add the sliced sausage and shrimp, cooking for 2-3 minutes, until the shrimp begins to turn pink and the sausage is lightly browned.

In a bowl, mix together the chicken broth, almond milk, Italian seasoning, cornstarch, tomato bouillon (or paste), and a pinch of salt and pepper. Whisk until the cornstarch is fully dissolved.

Pour the liquid into the skillet with the sausage and shrimp, stirring constantly. Cook over medium heat for 2-4 minutes, or until the sauce thickens.

Add the cooked pasta and baby spinach to the skillet. Stir to combine, cooking for an additional minute or until the spinach wilts and the pasta is evenly coated with the sauce.

Divide the pasta into four portions. Garnish with freshly grated Parmesan cheese, if desired.

Makes 4 servings.

— Biz Velatini

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Crispy Pan Fried Panko Shrimp

1/2 pound shrimp, peeled and deveined

1/4 cup flour

1/8 cup cornstarch

1 teaspoon garlic powder

1 teaspoon onion powder

Salt and pepper

1/3 cup seltzer (any flavor)

1/2 cup panko bread crumbs

1/4 cup oil

Chives for garnish

In a medium bowl, whisk together the flour, cornstarch, garlic powder, onion powder, a pinch of salt, and a few grinds of black pepper. Gradually add the seltzer water, whisking until you achieve a smooth batter.

Dip each shrimp into the batter, ensuring it's fully coated. Then, roll it in the sourdough panko bread crumbs, pressing gently to adhere. Place the breaded shrimp on a plate.

Refrigerate the breaded shrimp for 10 minutes to help the coating set while you prepare the oil.

In a large skillet, heat about 1/4 inch of neutral cooking oil (such as vegetable or canola oil) over medium-high heat. The oil is ready when a small piece of bread dropped into it sizzles immediately.

Carefully place the shrimp in the hot oil in a single layer, ensuring not to overcrowd the pan. Cook for 2-3 minutes per side or until golden brown and crispy. Remove the shrimp with a slotted spoon and place them on a paper towel-lined plate to drain excess oil.

Transfer the shrimp to a serving plate, garnish with freshly chopped chives, and serve immediately with your favorite dipping sauce.

Makes 2 servings.

— Biz Velatini

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Crispy Air Fryer Buffalo Shrimp

4 ounces shrimp, peeled and deveined

1/3 cup all-purpose flour

1/2 teaspoon paprika

1/2 teaspoon black pepper

1/2 teaspoon salt

1/2 teaspoon garlic powder

1 large egg, beaten

2 3/4 tablespoons Buffalo sauce

Green onion for garnish (optional)

Preheat the air fryer at 400°F for 5 minutes.

Mix the flour, paprika, pepper, salt and garlic powder and place in a Ziploc bag.

Add 1 tablespoon Buffalo sauce to the egg mixture. Dip the shrimp into the egg, then the flour, then back in the egg, and back into the flour.

Place the shrimp in the air fryer. Give the shrimp a quick spritz with avocado oil spray so the tops get cripsy. Cook for 7-8 minutes, depending on how big your shrimp are.

Toss in the remaining buffalo sauce, and serve with ranch and top with green onion.

Makes 1 serving

— Biz Velatini