Shrimp Scampi with Broccoli

Number of Servings: 
4
Ingredient: 
1 pound broccoli crowns, cut into bite-size pieces
8 ounces dried whole wheat blend thin spaghetti or linguine
3 tablespoons olive oil, divided
1 pound large raw shrimp (16-20 count), shelled and deveined
4-6 garlic cloves, minced
¼ teaspoon crushed red pepper flakes
½ cup white wine
3 tablespoons lemon juice (juice from one lemon)
2 tablespoons chopped fresh parsley, optional
Kosher salt and freshly ground pepper to taste
Nutrition Information: 

450 calories, 13g fat (2g saturated, 0.7g omega-3), 175mg cholesterol, 250mg sodium, 47g carbohydrates, 7g fiber, 32g protein, 70% vitamin A, 190% vitamin C, 20% iron

Instructions: 

Bring a large pot of salted water to a boil. Add the broccoli and cook for 1 minute. Remove with a slotted spoon and set aside. Add the pasta and cook according to package directions. Drain and set aside, reserving one cup of cooking water.
While the pasta is cooking, heat one tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook 1 to 2 minutes per side. Remove shrimp and set aside.
Heat the remaining oil over medium heat, add the garlic, pepper flakes, and broccoli and cook until the broccoli is crisp-tender and the garlic is light golden, about 4 minutes. Return the shrimp to the skillet along with the wine, lemon juice, and parsley as desired. Raise the heat to high and simmer for 1 to 2 minutes.
Combine the shrimp mixture with the linguine and toss until well combined. Add some of the reserved cooking water if necessary to keep moist. Season with salt and pepper to taste.
Source:

Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com

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Ask a dietition

  • I know that shrimp and other fish are a good source of heart-healthy omega-3 fats – but now I’m seeing omega-3s in all sorts of products in the grocery store.  Does this mean that if I eat these other foods it’s not as important to eat my 2 servings of seafood a week?

    Best-
    John D.
    Austin, TX

    FIND OUT THE ANSWER

We already know that shrimp is low in fat and calories. But if you are concerned about cholesterol, there is good news. You do not have to give up shrimp! Research shows and dietitians concur that the high percentage of "good fats" in shrimp reduces the impact of cholesterol. So enjoy shrimp as part of a balanced - and delicious - diet.