⏱ 40 min totalPesto Shrimp Skewers with Cauliflower Mash
Per 1 serving · 392 g · 13 ingredients
of a 2,000 cal day
- Protein22g19% of calories
- Carbs11g9% of calories
- Fat37g72% of calories
At a glance
One serving of Pesto Shrimp Skewers with Cauliflower Mash (392 g) has 478 calories, with 22 g of protein, 11 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (43% DV), Vitamin A (34% DV) and Vitamin C (58% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 49%, 81% and 70% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Vitamin A34%
- Vitamin C58%
- Vitamin E27%
- Vitamin K77%
- Vitamin B636%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Thiamine10%
- Riboflavin (B2)15%
- Niacin18%
- Iron14%
- Potassium12%
Watch
20%+ of the daily value
- Sodium49%
- Saturated fat81%
- Cholesterol70%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 cup chopped, Cauliflower- 🥄¼ dash Salt
¼ cloves, minced Garlic
1 fl oz White wine- 🥄¼ cup Water
⅛ cup, fluid Heavy whipping cream
1 tbsp Parmesan cheese
¾ tbsp Butter
4 oz Shrimp
¼ tbsp Olive oil
¼ dash Black pepper
⅛ cup Basil pesto
1 tbsp, chopped Basil
Directions
- 1
Fill an 8-quart pot with cool water and add cauliflower florets. Cover and bring to a boil. Season with salt and simmer until tender, about 16 to 18 minutes. Smaller florets will cook faster.
- 2
Drain cauliflower and return to the pot over medium heat. Add garlic, white wine, and water. Season with salt, stir, and cover. Simmer for 5 minutes. Turn off heat, add cream, and mash until smooth. Fold in Parmesan and butter before serving.
- 3
Preheat grill or grill pan to medium-high. Thread shrimp onto skewers, drizzle with olive oil, and season with salt and pepper. Grill shrimp until lightly charred, about 2 to 3 minutes per side.
- 4
Serve shrimp skewers over cauliflower mash. Drizzle with pesto and garnish with fresh basil.
Vitamins & minerals
Amounts for 1 serving (392 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 305 μg | 34% |
| Vitamin C | 52 mg | 58% |
| Vitamin D | 1 μg | 3% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 92 μg | 77% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 87 μg | 22% |
| Vitamin B12 | 1 μg | 57% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 149 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 230 mg | 23% |
| Iron | 1 mg | 14% |
| Potassium | 570 mg | 12% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 420 mg | 60% |
| Zinc | 2 mg | 17% |
| Copper | 0.2 mg | 26% |
| Manganese | 0.3 mg | 12% |
| Selenium | 36 μg | 65% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 125 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 62 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 264 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 478 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Pesto Shrimp Skewers with Cauliflower Mash?
One serving of Pesto Shrimp Skewers with Cauliflower Mash (1 serving) has 478 calories, which works out to 122 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Pesto Shrimp Skewers with Cauliflower Mash high in protein?
It provides a solid 22 g of protein per serving (43% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pesto Shrimp Skewers with Cauliflower Mash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pesto Shrimp Skewers with Cauliflower Mash?
1130 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pesto Shrimp Skewers with Cauliflower Mash?
4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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