Last Updated on September 27, 2024 by Arif Chowdhury
When it comes to Italian cuisine, few dishes are as beloved as shrimp scampi. With its delicious combination of tender shrimp, garlic, and butter, it’s a dish that can make anyone’s mouth water.
However, traditional shrimp scampi often comes with a hefty dose of calories and carbs, especially when served over pasta. What if you could enjoy all the flavors of this classic dish without the guilt?
Enter Baked Shrimp Scampi with Spaghetti Squash, a delightful, health-conscious alternative that is perfect for anyone looking to eat lighter while still savoring their favorite flavors.
What is Spaghetti Squash?
Spaghetti squash is a unique vegetable that, when cooked, separates into strands resembling spaghetti.
This low-calorie, low-carb option is a fantastic substitute for traditional pasta, making it an ideal choice for those on a weight loss journey.
Just one cup of cooked spaghetti squash contains only about 42 calories and 10 grams of carbohydrates, in contrast to the roughly 200 calories and 40 grams of carbohydrates found in a cup of cooked spaghetti.
Nutritional Benefits of Spaghetti Squash
- Low in Calories: With around 42 calories per cup, it’s a great way to fill up without the extra calories.
- Rich in Nutrients: Spaghetti squash is high in vitamins A and C, which are essential for maintaining healthy skin and vision.
- High in Fiber: With about 2.2 grams of fiber per cup, it aids in digestion and helps you feel full longer.
Why Choose Baked Shrimp Scampi?
Baked shrimp scampi offers several benefits over its traditional counterpart:
- Healthier Cooking Method: Baking shrimp instead of sautéing it in butter reduces the amount of added fat.
- Increased Flavor: Baking allows the shrimp to absorb the flavors of garlic, lemon, and herbs, creating a delicious dish without excessive calories.
- Easy Preparation: It’s a one-pan meal that makes cleanup a breeze!
The Health Benefits of Shrimp
Shrimp is not only delicious but also packed with nutrients. Here are a few reasons why including shrimp in your diet can be beneficial:
- High in Protein: Shrimp is an excellent source of protein, with about 24 grams per 3-ounce serving, making it a great option for muscle maintenance and satiety.
- Low in Calories: A serving of shrimp typically contains around 84 calories, making it a lean source of protein.
- Rich in Antioxidants: Shrimp contains astaxanthin, a powerful antioxidant that may help reduce inflammation and support heart health.
Ingredients for Baked Shrimp Scampi with Spaghetti Squash
To make this guilt-free dish, you’ll need the following ingredients:
For the Shrimp Scampi:
- 1 pound large shrimp, peeled and deveined
- 4 cloves of garlic, minced
- 1/4 cup low-sodium chicken broth
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon red pepper flakes (optional, for some heat)
- Salt and pepper, to taste
- 1/4 cup fresh parsley, chopped
For the Spaghetti Squash:
- 1 medium spaghetti squash
- Salt and pepper, to taste
- Olive oil spray
How to Prepare Baked Shrimp Scampi with Spaghetti Squash
Step 1: Prepare the Spaghetti Squash
- Preheat the Oven: Preheat your oven to 400°F (200°C).
- Cut the Squash: Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds.
- Season: Spray the inside of the squash with olive oil and season with salt and pepper.
- Roast: Place the squash face down on a baking sheet and roast for about 40-50 minutes, or until fork-tender.
Step 2: Prepare the Shrimp Scampi
- Combine Ingredients: In a large mixing bowl, combine the shrimp, minced garlic, chicken broth, olive oil, lemon juice, red pepper flakes, salt, and pepper. Toss until the shrimp are well-coated.
- Bake: Spread the shrimp mixture evenly in a baking dish and bake for about 15-20 minutes, or until the shrimp are pink and opaque.
Step 3: Combine and Serve
- Shred the Squash: Once the spaghetti squash is cooked, use a fork to scrape the flesh into strands.
- Mix Together: In serving bowls, combine the spaghetti squash and baked shrimp scampi, adding more fresh parsley for garnish if desired.
- Enjoy: Serve warm and enjoy a guilt-free, flavorful meal!
Tips for Making the Best Baked Shrimp Scampi
- Choose Quality Shrimp: Fresh or frozen wild-caught shrimp is often more flavorful and nutritious than farmed shrimp.
- Don’t Overcook: Keep an eye on your shrimp while baking; overcooking can lead to rubbery shrimp.
- Add Veggies: Feel free to toss in some vegetables like cherry tomatoes or spinach for added nutrition and flavor.
Nutritional Facts
This Baked Shrimp Scampi with Spaghetti Squash recipe provides a great balance of nutrients. A serving typically contains:
- Calories: Approximately 250-300 calories
- Protein: About 28 grams
- Carbohydrates: Roughly 15 grams (from spaghetti squash)
- Fats: Approximately 10 grams (healthy fats from olive oil)
A Weight Loss-Friendly Alternative
With this recipe, you can enjoy all the classic flavors of shrimp scampi without the guilt.
According to a study published in the American Journal of Clinical Nutrition, incorporating low-calorie, nutrient-dense foods like spaghetti squash can lead to better weight management and overall health.
Conclusion
Baked Shrimp Scampi with Spaghetti Squash is a delicious and satisfying alternative to the traditional dish.
With its rich flavors and nutritious ingredients, it’s a meal that anyone can enjoy without feeling guilty.
So why not give it a try? Your taste buds (and your waistline) will thank you!