Tuesday, January 31, 2012

Quick & Easy: Lemon Garlic Shrimp

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


  • 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. 

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