Shrimp scampi
Dietitian's tip: Traditionally, "scampi" refers to large shrimp that have been covered in garlic oil or butter and broiled. Here the shrimp are sauteed in a small amount of olive oil and tossed together with shallots, lemon juice and brandy or sherry. Served over pasta, this lighter version cuts out 325 calories and 28 grams of fat per serving.
SERVES 6
Ingredients
8 ounces uncooked spaghetti
1 tablespoon olive oil
2 pounds large shrimp (prawns), peeled and deveined
1 tablespoon minced garlic
1/4 cup chopped shallots or green onions
2 tablespoons lemon juice
2 tablespoons brandy or sherry, optional
1/4 cup chopped parsley
1/4 teaspoon salt
Ground black pepper, to taste
4 tablespoons trans-free margarine
Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.
While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm.
Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce.
Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.
Nutritional Analysis(per serving)Calories 335 Cholesterol 233 mg
Protein 36 g Sodium 405 mg
Carbohydrate 30 g Fiber 2 g
Total fat 8 g Potassium 401 mg
Saturated fat 1 g Calcium 101 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 2
Protein and dairy 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Meats, poultry and fish 1 1/2
Fats and oils 1
http://www.mayoclinic.com/health/shrimp-scampi/NU00439
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