Garden Shrimp Scampi
by Lesley Daniels
Shrimp scampi gets a makeover in this veggie-based recipe using less butter than the traditional dish. Packed with delicious and healthy vegetables, and prepared in under 30 minutes, this is the perfect weeknight dinner when you want to give your family something special!
Garden Shrimp Scampi: A Healthy Twist on a Classic Dish
What Makes This Garden Shrimp Scampi Healthy?
1. Abundance of Vegetables: The recipe includes a generous amount of vegetables such as broccoli, cauliflower, and carrots. These vegetables are packed with essential nutrients, dietary fiber, and antioxidants, which support overall health and well-being.
2. Reduction in Butter: Unlike traditional shrimp scampi recipes that often call for a significant amount of butter, this recipe cuts back on the butter content. By using only 2 tablespoons of unsalted butter, the dish reduces saturated fat intake while still maintaining a rich and flavorful taste.
3. Whole Wheat Linguine: The recipe suggests using whole wheat linguini instead of regular refined pasta. Whole wheat pasta is a healthier alternative as it retains the bran and germ, providing more fiber, B vitamins, and minerals than its refined counterpart.
4. Lean Protein from Shrimp: Shrimp is a lean source of protein that is low in saturated fat and calories. It also contains omega-3 fatty acids, which are beneficial for heart health and overall inflammation reduction.
5. Minimal Processing: The recipe focuses on using fresh, whole ingredients and minimal processing. By avoiding processed foods and sauces, you have more control over the ingredients and can ensure the dish is free from unnecessary additives and preservatives.
By incorporating these healthier elements, the Garden Shrimp Scampi offers a balanced and nutritious meal option for the family, providing essential vitamins, minerals, fiber, and lean protein while still delivering a delicious taste.
Related: If you love shrimp, you have to try our Sheet Pan Shrimp Fajitas!
Meal Prep Ideas for this Garden Shrimp Scampi Recipe
Use Pre-Cooked Shrimp
Cook a larger batch of shrimp ahead of time and refrigerate or freeze it in portion-sized containers. When you’re ready to make the Garden Shrimp Scampi, simply thaw or reheat the pre-cooked shrimp and follow the recipe as directed. This can significantly reduce the cooking time on busy days.
Do the Vegetable Chopping In Advance
Pre-chop the sweet onion and the broccoli, cauliflower, and carrot blend and store them in separate airtight containers in the refrigerator. This way, when it’s time to cook, you’ll save time on vegetable preparation, making the recipe come together more quickly.
Opt for Pre-Minced Garlic
Mince a larger quantity of garlic in advance and store it in an airtight container in the refrigerator. This allows you to skip the step of mincing garlic each time you make the recipe, saving you precious time.
Try Pre-Cooked Whole Wheat Linguine
Cook the whole wheat linguini according to the package directions and store it in portion-sized containers. When you’re ready to assemble the Garden Shrimp Scampi, simply reheat the linguini and toss it with the cooked shrimp, vegetables, and sauce.
Utilize Assembled Meal Prep Containers
Prepare individual meal prep containers by portioning out cooked whole wheat linguine, the shrimp and vegetable mixture, and the sauce. Keep them refrigerated and, when you’re ready to eat, simply heat the containers in the microwave or oven until warmed through.
Remember to label and date your meal prep containers to keep track of their freshness. These meal prep ideas can help streamline the cooking process and make it easier to enjoy Garden Shrimp Scampi even on busy days.
Let’s make this dish!
Garden Shrimp Scampi
Ingredients
- 2 tablespoons unsalted butter
- 1/2 sweet onion sliced
- 2 cups broccoli cauliflower and carrot blend, chopped
- 4 cloves garlic minced
- 1 pound peeled deveined shrimp
- 2 tablespoons fresh parsley minced
- 1 tablespoon lemon juice or to taste
- 12 ounces whole wheat linguini cooked according to package directions
Instructions
- Heat butter in large skillet over medium-high heat; add onions, broccoli, cauliflower and carrots, and cook 5 minutes, stirring often. Increase heat to high; add garlic, shrimp and parsley, and cook 2-3 minutes, stirring constantly, until shrimp turn pink.
- Remove from heat; add lemon juice and toss with pasta.
