Protein Swap | Canada Day Maple-Mustard Shrimp
Ranch Veggies & Roasted Garlic Bulgur
Cooking time
10 minutes
Servings
2/4
Calories
460 /serving
Just in time for Canada Day, shrimp gets a splash of maple syrup and grainy mustard—two big Canadian food icons. It bakes in a flash, with a vibrant mix of cherry tomatoes, kale and onions (both conveniently pre-chopped). Over garlicky bulgur, it's a real catch.
We will send you:
- 285g Shrimp (BAP-certified)
- 120g Chopped kale
- 50g Sliced red onions
- 140g Cherry tomatoes
- 15ml Maple syrup
- 80g Bulgur
- 15ml Whole-grain mustard
- 15g Minced roasted garlic
- 6g Back at the Ranch spices (chives, parsley, mustard, garlic, onion, brown sugar, kosher salt)
Contains: Milk, Mustard, Shrimp, Sulphites, Wheat
You will need:
Basting brush
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
1 or 2 tbsp Butter
Total Fat
16 g
Saturated Fat
5 g
Sodium
1120 mg
Total Carb
53 g
Sugars
11 g
Protein
30 g
Fibre
9 g
Preparation
Start the vegetables
Preheat the oven to 450°F. On a lined sheet pan, toss the tomatoes, kale and onions with a drizzle of oil, ½ the spices and S&P. Roast, 4 to 5 min., until partially cooked.
Bake the shrimp & finish the vegetables
Meanwhile, pat the shrimp dry (remove the shells from the tails if desired) and drizzle with oil; season with the remaining spices. In a small bowl, combine the shrimp, mustard (start with ½) and maple syrup. When the vegetables are partially cooked, add the shrimp. Bake, 5 to 7 min., until the shrimp* are cooked through and the vegetables are tender.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, garlic, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Add 1 tbsp butter (double for 4 portions). Fluff the bulgur.
Plate your dish
Divide the bulgur between your plates. Top with the shrimp and vegetables. Bon appétit!
Summer eats with @LaurentDagenais
This summer, we’re joining forces with Montreal-born and raised @LaurentDagenais to bring you restaurant-quality, locally inspired recipes rooted in #AlwaysHungry creativity.
*Health Canada recommends cooking shellfish to a minimum internal temperature of 74°C.
