Most definitions of shrimp scampi describe the dish as large shrimp sauteed in butter and garlic. Sounds delish but definitely not very healthy since the amount of butter used is usually nearly one half cup per pound of shrimp! Despite its high cholesterol content, shrimp is a good source of omega-3 fatty acids and is a great lean proteinsource. No wonder it is one of the most popular seafood choices.
In my kitchen, I omit the butteraltogether and saute the shrimp in a little bit of heart-healthy olive oil. To add flavor, I will season the dish with lemon juice and white wine. Adding dark green spinach allows me to slip in a little of this fantastic superfood, which is rich in vitamin A, K, folate and illness-fighting flavonoids. In order to round out the dish, I will spice it up with some fresh parsley and serve it with high-fiber, whole-wheat pasta. The trick is to make sure the pasta doesn't dominate the dish, so keep in mind the recommended 1/2-cup portion size.
Serves: 4, 1 serving size: ½ cup
Ingredients
4 ounces whole-wheat linguini
1 tablespoon olive oil
6 cloves minced garlic
6 green onions, sliced
1 pound large shrimp
10 ounces frozen spinach
1/4 cup dry white wine
2 tablespoons lemon juice
1 tablespoon lemon zest
2 tablespoons chopped fresh parsley
Preparation
1. Cook pasta according to directions on the box.
2. Heat a large skillet over medium heat and add olive oil. Add garlic, green onions and shrimp, and cook until shrimp starts turning pink. Add spinach and continue to cook until the spinach has cooked through.
3. Add white wine and lemon juice and cook until most of the liquid has evaporated. Remove from heat and sprinkle with lemon zest and parsley.
4. Serve with 1/2-cup pasta per serving.
Nutrition Content (per serving)
289 calories, 6 g fat, 1 g saturated fat, 26 g carbohydrates, 2 g sugars, 6 g fiber, 29 g protein, 225 mg sodium
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