A healthy twist to classic shrimp scampi with less fat. [The recipe is just for the shrimp. The options are limitless on what you choose to serve it with.]Serves - 4 / Serving Size - 3-4 oz
Preparation Time - 15 minutes / Cook Time - 10 minutes
4 garlic cloves minced
1/4 tsp crushed red pepper flakes
2 Tblspn olive oil
1 pound peeled and deveined large shrimp [used 1/2 pound]
1/2 cup dry white wine [omitted]
1 Tblspn lemon juice
1/2 cup low-fat, reduced-sodium chicken broth
1/2 tsp grated lemon zest
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
1. In a large skillet, heat the oil over medium health. Add the garlic and crushed red pepper and sauté for 30 seconds. Add the shrimp and sauté for 3-4 minutes, until shrimp is cooked through and turns pink. Remove the shrimp from the skillet.
2. Add the wine and lemon juice and bring to a boil. Add the broth and bring back to a boil. Season with lemon zest, salt and pepper. Pour over the shrimp and serve.
Exchanges/Choices - 4 lean meat / 1/2 fat
Calories - 195 [385 w/2oz pasta) Sodium - 355mg [365mg w/2oz pasta]
Cals from Fat - 70 [80 w/2oz pasta) Total Carb - 2g [7g w/2oz pasta]
Total Fat - 8.0g [9g w/2oz pasta) Dietary Fiber - 0g
Saturated Fat - 1.2g Sugar - 0g [1g w/2oz pasta]
Trans Fat - 0.0 g Protein - 25g [32g w/2oz pasta]
Polyunsat Fat from pasta - 0.3g
Monounsat Fat from pasta - 0.1g
Cholesterol - 185mg
Source: The Diabetes Comfort Food Cookbook by Robyn Webb, MS
Review/Suggestions:
- Really in a rush, minced garlic from a jar will work too
- Wasn't going to make a special trip out to get dry white wine, so just increased the amount of chicken broth used
- I like keeping a bag of the frozen cooked shrimp on hand, especially when I can buy a bag for under $8-9.00.
- After cooking the pasta [Dreamfields angel hair pasta], I like to put it in the skillet with the shrimp to absorb the flavors.
No comments:
Post a Comment