Saturday, January 2, 2010
Garlic, white wine and butter, classic scampi ingredients. What makes this so different is the calories, or lack there of! Imagine eating a nice full bowl of pasta, tender veggies and big plump shrimp in a decadent sauce for LESS than 350 calories! The prep on this is quick - almost as fast a microwaveable meal - you'll be eating in 20 minutes or less!!
Other flavorful, low calorie additions could include sun dried tomatoes, caramelized onions, wilted spinich, olives, really anything you like! And if shrimp isn't your thing feel free to use chicken or pork.
I used pre-cooked shrimp because that's what was on sale at the store this week. I had reservations about heating the cooked shrimp in the wine garlic sauce because I didn't want them to get too tough, a very common problem with shrimp. I am happy to say that the quick boil was enough to thaw & reheat the shrimp, while adding a nice seafood flavor to the sauce, and the shrimp were still nice & tender. If you have raw shrimp cook in the wine sauce about 1 min longer than directed or until shrimp turn pink & curl.
The amounts shown below are for 1 lunch size portion. If I were making this for dinner I'd double it for myself & the husband and pair it with a salad to round out the meal.
Shrimp scampi with broccoli and tortellini
makes 1 serving
7 large (21-30) shrimp, precooked is fine
1/4 c Barilla 3 cheese tortellini
1/2 head broccoli, cut into very small florettes
1 clove garlic minced
1 dash salt
1 t butter
1/4 c white wine
1 t crispy onion toppers, optional (I found these in the crouton area of my local store. You could use french fried onions if you can't find the Fresh Gourmet Crispy Onions)
To a pot of boiling water add the tortellini. Set timer for 10-11 minutes. 5 min after adding pasta add broccoli. At 10 minutes test pasta for tenderness. Drain pasta & broccoli. Put into a bowl & cover to keep warm.
In the same pot add the butter, frozen shrimp, garlic, salt & wine. Bring to a boil, simmer until shrimp are heated thru, about 1-2 minutes max. Remove shrimp, arrange on top of pasta.
Crank the heat up to HI and reduce the wine by half. Pour reduced sauce over top of shrimp and serve.
Andrea the Kitchen Witch will now be posting nutritional information for recipes. I hope this is a feature that will help you plan healthy nutritious meals for your family! Its one thing to look good, its another to taste good & its the best of all when it does both of those AND is good for you! Healthy can be tasty, with a little Kitchen Witchcraft!
Amount Per Serving
Total Fat 11.2 g
~~Saturated Fat 6.7 g
~~Polyunsaturated Fat 0.5 g
~~Monounsaturated Fat 1.8 g
Cholesterol 114.5 mg
Sodium 828.3 mg
Potassium 221.1 mg
Total Carbohydrate 26.1 g
~~Dietary Fiber 3.4 g
~~Sugars 1.7 g
Protein 14.2 g