Receta Shrimp Scampi, Low(er) Fat (One Protein-Three Meals)
Shrimp was on sale this week at the local HEB and looked pretty good, thus one of our primary proteins this week will be brown gulf shrimp. The flavor of gulf shrimp is unmatched; I couldn’t imagine going back to white or tiger shrimp (not to mention the fact that white/tiger shrimp are no longer good, healthy, sustainable seafood sources… that’s another topic). Gulf shrimp taste like… well, the sea. Maybe, it’s that they actually have taste other than ‘fishy.’
What to make with shrimp … one of our all time favorites is Shrimp Scampi.
I enjoy the creamy, garlicky, succulent goodness of shrimp scampi, but am loathe to cook with all the butter and/or cream (the sauce heads toward alfredo). I’ve played around with proportions and have finally come up with one that suits me. I confess that yes, there are still over 200 calories and 22g of fat in the 2 T of butter, but compared to some recipes that use 4 or more, it is a reduction. Likewise, I’ve halved the wine and still find that there is plenty of depth of flavor, and if it seems that the pan is getting a little dry I add either water or when I’m using the minced garlic from the jar (cheater or short cut garlic we call it) I’m able to add a couple of teaspoons of the liquid from the jar. Granted, we enjoy our garlic and thus I recognize that it’s a bit too over the top for some palates, but that’s a matter of adjusting the recipe according to ones own taste (as is done with any good recipe).
SHRIMP SCAMPI, Low(er) Fat Version
INGREDIENTS
- 1 lb brown gulf shrimp, deveined, butterflied
- 2 T butter
- 2-3 T garlic, minced
- 1-2 T green onion, sliced thin
- 1/3 C white wine (I used Riesling)
DIRECTIONS
1. Melt butter over medium heat.
2. Add green onion and garlic and saute’ for 3 minutes, or until the garlic begins to soften. Do not let the butter brown… if it begins to, turn the heat down. Add the wine and bring to a simmer.
3. Add shrimp. Cook 3 minutes each side (variation according to the size of shrimp) or until the shrimp are becoming firm and forming a gentle curve, like the letter ‘C’. (One of the best posts I’ve read about telling when shrimp are cooked properly was from Cooking with Jack, who points out that the ‘c’ means cooked, but if the shrimp form the letter ‘O’ they are overcooked. Shorthand: C = cooked, O = overcooked. Not foolproof, but very, very clever!).
For a meal in one pan (less clean up, tasty vegetables) add a cup of fresh chopped broccoli before turning the shrimp over. Spoon baste the vegetable with the shrimp and wine pan juices as it cooks – broccoli will be al dente.
~Enjoy!
[1 Protein – 3 Meals for Shrimp 1) Shrimp Scampi, above 2) Shrimp and Soybeans with Peanut Sauce, and 3) …there’s a joke in here somewhere, because the shrimp have been quite delicious, very fresh, and nearly gone! Thus, it doesn’t appear that there will be a third meal for more than one person, and that will be determined by thumb wrestling. If I win, the shrimp will become part of tomorrow’s breakfast omelette.]