Healthy Mediterranean Shrimp Scampi
Savor the bright and zesty flavors of the Mediterranean with this Healthy Mediterranean Shrimp Scampi. This dish is a delightful fusion of succulent shrimp, fresh vegetables, and aromatic herbs, all cooked in a light and flavorful sauce. It's the perfect one-dish meal that delivers on taste without compromising on health. Whether you're serving it over nutritious broccoli rabe or hearty brown rice, this recipe is sure to impress your family and friends. This lower-fat adaptation keeps the classic flavor profile while allowing you to enjoy a guilt-free meal. Perfect for any night of the week, this dish will leave you curious and eager for more!
N/A
Servings
200
Calories
14
Ingredients
Ingredients
extra virgin olive oil
6 tablespoons (divided for cooking and final drizzle)
shrimp
1 medium bag (peeled and deveined)
shallot
1 (diced)
red pepper
1 small (diced)
crushed garlic
4 tablespoons (fresh or jarred)
chicken broth
1 cup (low-sodium preferred)
white wine
3/4 cup (dry wine recommended)
oregano
2 tablespoons (dried)
basil
2 tablespoons (dried)
sliced mushrooms
4 ounces (reserve liquid after cooking)
nonfat milk
1/4 cup (for sauce)
cornstarch
4 tablespoons (to thicken)
sugar substitute (Splenda)
2 packets (or to taste)
broccoli rabe or brown rice
2 cups (cooked, for serving)
Instructions
1
Heat 3 tablespoons of extra virgin olive oil in a medium-hot skillet.
2
Add the diced shallot, red pepper, and crushed garlic to the pan, cooking until softened and translucent, about 3-5 minutes.
3
Pour in the chicken broth to deglaze the pan, scraping up any browned bits, and let simmer for 2 minutes.
4
Add the white wine, oregano, and basil, and allow the mixture to reduce to a simmer for about 5 minutes.
5
Meanwhile, in a separate bowl, combine the reserved liquid from the mushrooms with cornstarch and let it sit to thicken.
6
Stir in the nonfat milk, the remaining 3 tablespoons of olive oil, and the sugar substitute to the simmering mixture. Increase the heat to high and bring to a gentle boil, being careful not to let the milk boil over.
7
Once boiling, add in the shrimp and reduce the heat back to medium. Cook the shrimp, tossing occasionally, until they turn pink and are fully cooked, about 3-5 minutes.
8
Serve the shrimp and sauce over steamed broccoli rabe or a bed of brown rice, garnishing with fresh herbs if desired.
Nutrition Information
6g
Fat
17.5g
Carbs
21g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Healthy Mediterranean Shrimp Scampi?
Healthy Mediterranean Shrimp Scampi is a zesty dish featuring succulent shrimp, fresh vegetables, and aromatic herbs cooked in a light, lower-fat sauce.
How many calories are in this shrimp scampi recipe?
Each serving of this recipe contains 200 calories.
What is the protein content of this dish?
This dish provides 21g of protein per serving.
Is this recipe low in fat?
Yes, this is a lower-fat adaptation containing only 6g of fat.
How many carbohydrates does this recipe have?
This shrimp scampi contains 17.5g of carbohydrates.
What kind of oil is used for cooking?
The recipe uses 6 tablespoons of extra virgin olive oil, divided for cooking and a final drizzle.
How much garlic is needed for this recipe?
The recipe calls for 4 tablespoons of crushed garlic, which can be fresh or jarred.
What type of wine is recommended?
A dry white wine is recommended for this Mediterranean sauce.
What can I serve with Healthy Mediterranean Shrimp Scampi?
It is best served over steamed broccoli rabe or a bed of brown rice.
How long should I sauté the vegetables?
Sauté the diced shallot, red pepper, and garlic for about 3-5 minutes until softened.
What herbs are used in the sauce?
The recipe uses 2 tablespoons each of dried oregano and dried basil.
Is there a sweetener in the sauce?
Yes, the recipe uses 2 packets of sugar substitute like Splenda to balance the flavors.
How do you thicken the scampi sauce?
The sauce is thickened by combining cornstarch with the reserved liquid from the cooked mushrooms.
What type of milk is used in this healthy version?
The recipe uses 1/4 cup of nonfat milk for the sauce.
How long do the shrimp take to cook?
Shrimp should be cooked for 3-5 minutes until they turn pink and are fully cooked.
Can I use chicken broth?
Yes, the recipe requires 1 cup of chicken broth, preferably low-sodium.
Which vegetables are included in the dish?
The dish includes shallots, red peppers, and sliced mushrooms.
Is this considered a one-dish meal?
Yes, it is a delightful one-dish meal that combines protein and vegetables.
How should the shrimp be prepared?
The shrimp should be peeled and deveined before cooking.
How many ingredients are in this recipe?
There are a total of 14 ingredients required for this recipe.
How do you deglaze the pan?
Pour in the chicken broth to deglaze the pan and scrape up any browned bits.
When do I add the white wine?
Add the white wine after deglazing with broth, then allow the mixture to reduce for about 5 minutes.
Can I use brown rice for serving?
Yes, 2 cups of cooked brown rice is an excellent hearty base for this dish.
Is this dish suitable for a quick dinner?
Yes, it is tagged as a quick and easy dinner option.
What is the flavor profile of this scampi?
It features bright, zesty Mediterranean flavors with fresh vegetables and aromatic herbs.
How many mushrooms are needed?
The recipe calls for 4 ounces of sliced mushrooms.
Should I boil the sauce?
Yes, bring the sauce to a gentle boil before adding the shrimp, but be careful not to let the milk boil over.
Is this recipe inspired by Italian cuisine?
Yes, the recipe is tagged as Italian and follows a Mediterranean flavor profile.
How should the red pepper be prepared?
The red pepper should be small and diced before adding it to the skillet.
Is this recipe suitable for those watching their cholesterol?
While specific cholesterol counts aren't listed, it is a healthy, lower-fat seafood dish.