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Good ‘n healthy Shrimp Scampi

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Whether it’s National Shrimp Scampi Day (April 29), or any day, this classic dish makes a perfect light evening meal.

After just a few minutes in the sauté pan, shrimp along with the sauce will be ready to serve. If shrimp is purchased already shelled and deveined, there is barely any preparation to this dish, other than chopping some garlic and parsley, squeezing a lemon, and cooking the pasta.

Using whole-grain pasta provides more nutrients and fiber and less calories than regular. High-protein shrimp packs a lot of nutrients too, like selenium and vitamin B12, important for cognitive function and healthy immune systems. Shrimp, however, is high in cholesterol, therefore individuals with this condition should consume in moderation.

Since Shrimp Scampi only takes a few minutes, cook the pasta first, and then toss in the shrimp and sauce and serve!

Preparation time: 10 minutes (longer if shrimp needs to be shelled and deveined)

Cooking time: 20 minutes (including preparing pasta)

Total time: 30 minutes

INGREDIENTS

1/2 lb. whole grain spaghetti

2 Tablespoons extra-virgin olive oil

2 cloves garlic, sliced

2 Tablespoons butter

1 lb. medium to medium large raw shrimp, shelled and deveined

1/4 cup white wine or low sodium chicken broth

½ teaspoon kosher salt

1/4 teaspoon crushed red pepper flakes, optional

Handful fresh parsley, chopped

1/4 teaspoon freshly grated black pepper

Several Tablespoons of fresh lemon juice

2 to 3 Tablespoons freshly grated Parmesan or Romano Cheese, optional

INSTRUCTIONS

  1. Cook whole grain spaghetti according to package directions. Drain and place in serving bowl.
  2. In a large skillet, sauté garlic slices in olive oil one or two minutes until golden brown. Remove garlic from pan with a slotted spoon and discard.
  3. Add shrimp and sauté for one minute, stirring frequently.
  4. Add butter, wine or broth, salt and red pepper flakes to shrimp and stir.
  5. When butter is melted and shrimp is pink (about two minutes), toss in parsley and black pepper.
  6. Pour shrimp and all the pan juices over pasta.
  7. Sprinkle with lemon juice and grated cheese and serve.

Makes 4 servings.

Nutritional Information

Per serving (2 ounces of pasta, about 10 shrimp and a little sauce): 451 calories; 16.2g total fat (5.0g saturated; 2.0g polyunsaturated, 6.8g monounsaturated); 450mg sodium; 187.8mg cholesterol; 42g carbohydrate; 2g sugars; 6g fiber; 30g protein; 235mg potassium.

Tagshealthyrecipesshrimpshrimp scampi

 
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