Shrimp Scampi with Spaghetti Squash: A Healthy and Delicious Twist on a Classic
Shrimp scampi is a beloved classic for a reason. The succulent shrimp, bathed in a garlic-infused butter sauce, is simply irresistible. However, the traditional pasta base can be a bit heavy. This recipe offers a lighter, healthier alternative by swapping out the pasta for spaghetti squash. The result? A flavorful and satisfying meal that won’t leave you feeling weighed down.
This Shrimp Scampi with Spaghetti Squash recipe is perfect for weeknight dinners, special occasions, or anyone looking for a delicious and nutritious meal. It’s quick to prepare, requires minimal ingredients, and is packed with flavor. Plus, it’s naturally gluten-free and low-carb, making it a great option for those with dietary restrictions.
## Why Spaghetti Squash? The Star of the Show
Spaghetti squash is a nutritional powerhouse and a fantastic substitute for pasta. Here’s why it works so well in this recipe:
* **Low-Carb and Low-Calorie:** Spaghetti squash is significantly lower in carbohydrates and calories than traditional pasta. This makes it a great choice for those watching their weight or following a low-carb diet.
* **Nutrient-Rich:** It’s packed with vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber.
* **Mild Flavor:** Its mild flavor allows the scampi sauce to shine without overpowering the dish.
* **Versatile Texture:** When cooked, the flesh separates into strands that resemble spaghetti, providing a satisfying and familiar texture.
## Ingredients You’ll Need
Before we dive into the recipe, let’s gather the necessary ingredients. This recipe is designed to be flexible, so feel free to adjust the quantities to your liking.
* **1 large spaghetti squash (about 2-3 pounds)**
* **1 pound large shrimp, peeled and deveined**
* **1/4 cup olive oil**
* **4 cloves garlic, minced**
* **1/4 cup dry white wine (such as Sauvignon Blanc or Pinot Grigio)**
* **1/4 cup chicken broth (or vegetable broth)**
* **1/4 cup butter, unsalted**
* **2 tablespoons lemon juice, fresh**
* **2 tablespoons fresh parsley, chopped**
* **1/4 teaspoon red pepper flakes (optional, for a little heat)**
* **Salt and black pepper to taste**
* **Grated Parmesan cheese, for garnish (optional)**
**Ingredient Notes and Substitutions:**
* **Shrimp:** Use large or jumbo shrimp for the best results. You can use fresh or frozen shrimp; just be sure to thaw the frozen shrimp completely before cooking. Look for shrimp that is already peeled and deveined to save time.
* **Garlic:** Freshly minced garlic is crucial for the authentic scampi flavor. Don’t substitute garlic powder.
* **White Wine:** The white wine adds depth and complexity to the sauce. If you don’t have white wine on hand, you can substitute it with more chicken broth or a splash of lemon juice.
* **Chicken Broth:** Use low-sodium chicken broth to control the saltiness of the dish. Vegetable broth works equally well.
* **Butter:** Unsalted butter allows you to control the amount of salt in the dish. You can use salted butter, but reduce the amount of added salt accordingly.
* **Lemon Juice:** Fresh lemon juice is preferred for its bright, citrusy flavor. Bottled lemon juice can be used in a pinch.
* **Parsley:** Fresh parsley adds a vibrant green color and a fresh, herbaceous flavor. Dried parsley can be used, but use half the amount.
* **Red Pepper Flakes:** These add a touch of heat to the dish. Omit them if you prefer a milder flavor.
* **Parmesan Cheese:** This is an optional garnish, but it adds a salty, savory touch to the dish.
## Equipment You’ll Need
* **Sharp knife**
* **Cutting board**
* **Large baking sheet**
* **Large skillet or sauté pan**
* **Tongs or spatula**
* **Lemon juicer (optional)**
* **Garlic press (optional)**
## Step-by-Step Instructions: Making Shrimp Scampi with Spaghetti Squash
Now that we have our ingredients and equipment ready, let’s get cooking!
**Part 1: Preparing the Spaghetti Squash**
1. **Preheat the oven to 400°F (200°C).** Line a large baking sheet with parchment paper for easy cleanup.
2. **Cut the spaghetti squash in half lengthwise.** Be careful when cutting, as spaghetti squash can be difficult to cut through. A sharp knife and a steady hand are essential. If the squash is too hard to cut, you can microwave it for a few minutes to soften it slightly.
3. **Scoop out the seeds and pulp.** Use a spoon to remove the seeds and stringy pulp from the center of each squash half. Discard the seeds and pulp.
4. **Drizzle the cut sides with olive oil.** Brush the cut surfaces of the squash with olive oil, ensuring they are evenly coated.
5. **Season with salt and pepper.** Sprinkle the cut sides with salt and pepper to taste.
6. **Place the squash cut-side down on the prepared baking sheet.**
7. **Bake for 45-60 minutes, or until the squash is tender and easily pierced with a fork.** The cooking time will vary depending on the size of the squash. Check for doneness after 45 minutes and continue baking if necessary.
8. **Remove the squash from the oven and let it cool slightly.** This will make it easier to handle.
9. **Use a fork to shred the flesh into spaghetti-like strands.** Scrape the inside of the squash with a fork to create the spaghetti strands. You should have about 4-6 cups of spaghetti squash.
**Tips for Perfect Spaghetti Squash:**
* **Choose a ripe squash:** Look for a squash that is heavy for its size and has a hard, smooth rind.
* **Pierce the skin before baking (optional):** This can help prevent the squash from exploding in the oven. Use a fork to pierce the skin in several places before baking.
* **Don’t overcook the squash:** Overcooked spaghetti squash will be mushy. It’s ready when it’s tender but still has a slight bite.
**Part 2: Making the Shrimp Scampi**
1. **Heat olive oil in a large skillet or sauté pan over medium heat.**
2. **Add the minced garlic and red pepper flakes (if using) to the skillet.** Sauté for about 1 minute, or until the garlic is fragrant. Be careful not to burn the garlic.
3. **Add the shrimp to the skillet.** Cook for 2-3 minutes per side, or until the shrimp are pink and cooked through. Do not overcrowd the pan; cook in batches if necessary.
4. **Remove the shrimp from the skillet and set aside.**
5. **Pour the white wine and chicken broth into the skillet.** Bring to a simmer, scraping up any browned bits from the bottom of the pan. This will add flavor to the sauce.
6. **Reduce the heat to low and stir in the butter and lemon juice.** Stir until the butter is melted and the sauce is smooth.
7. **Season with salt and pepper to taste.**
8. **Add the cooked spaghetti squash to the skillet.** Toss to coat the squash with the scampi sauce.
9. **Return the shrimp to the skillet.** Toss gently to combine.
10. **Stir in the fresh parsley.**
11. **Serve immediately, garnished with grated Parmesan cheese (optional).**
**Tips for Perfect Shrimp Scampi:**
* **Don’t overcook the shrimp:** Overcooked shrimp will be tough and rubbery. Cook the shrimp just until they are pink and opaque.
* **Use high-quality ingredients:** The flavor of the scampi is dependent on the quality of the ingredients. Use fresh garlic, good-quality olive oil, and fresh lemon juice for the best results.
* **Don’t skip the wine:** The white wine adds a depth of flavor to the sauce that is hard to replicate.
* **Adjust the seasoning to your liking:** Taste the sauce and adjust the seasoning as needed. Add more salt, pepper, or red pepper flakes to suit your preferences.
## Variations and Adaptations
This recipe is a great starting point, but feel free to experiment with different variations and adaptations to suit your taste.
* **Add vegetables:** Sauté some chopped vegetables, such as zucchini, bell peppers, or spinach, along with the garlic.
* **Spice it up:** Add more red pepper flakes or a pinch of cayenne pepper for extra heat.
* **Add herbs:** Experiment with different herbs, such as oregano, thyme, or basil, to add different flavor profiles.
* **Make it creamy:** Stir in a tablespoon or two of heavy cream or mascarpone cheese at the end for a richer, creamier sauce.
* **Add sun-dried tomatoes:** Sun-dried tomatoes add a burst of flavor and a chewy texture to the dish.
* **Use different seafood:** Substitute the shrimp with scallops, mussels, or clams for a different seafood experience.
* **Add a touch of sweetness:** A teaspoon of honey or agave can balance the acidity of the lemon juice and add a subtle sweetness to the dish.
## Serving Suggestions
Shrimp Scampi with Spaghetti Squash is a complete meal on its own, but you can also serve it with a side dish or two to round out the meal.
* **Garlic bread:** Crispy garlic bread is a classic accompaniment to shrimp scampi.
* **Side salad:** A simple green salad with a vinaigrette dressing provides a refreshing contrast to the rich scampi sauce.
* **Roasted vegetables:** Roasted asparagus, broccoli, or Brussels sprouts are a healthy and delicious side dish.
* **Crusty bread:** Serve with crusty bread for dipping in the delicious scampi sauce.
## Tips for Meal Prepping and Storage
This recipe can be easily meal prepped for a quick and easy weeknight dinner.
* **Prepare the spaghetti squash ahead of time:** Bake the spaghetti squash up to 3 days in advance. Shred the flesh and store it in an airtight container in the refrigerator.
* **Prepare the scampi sauce ahead of time:** Make the scampi sauce up to 2 days in advance. Store it in an airtight container in the refrigerator. When ready to serve, reheat the sauce and add the shrimp and spaghetti squash.
**Storage Instructions:**
* **Store leftover Shrimp Scampi with Spaghetti Squash in an airtight container in the refrigerator for up to 3 days.**
* **Reheat in the microwave or in a skillet over medium heat.**
**Freezing Instructions:**
* **While you can freeze Shrimp Scampi with Spaghetti Squash, the texture of the spaghetti squash may change slightly.**
* **To freeze, allow the dish to cool completely. Transfer to an airtight container and freeze for up to 2 months.**
* **Thaw in the refrigerator overnight before reheating.**
## Nutritional Information (Approximate)
* **Calories:** Approximately 350-450 per serving (depending on portion size and specific ingredients used)
* **Carbohydrates:** Approximately 20-30 grams per serving
* **Protein:** Approximately 30-40 grams per serving
* **Fat:** Approximately 15-25 grams per serving
**Note:** This is just an estimate. The actual nutritional information will vary depending on the specific ingredients used and portion sizes.
## Conclusion: A Delicious and Healthy Alternative
Shrimp Scampi with Spaghetti Squash is a delicious and healthy twist on a classic dish. It’s easy to make, packed with flavor, and naturally gluten-free and low-carb. Whether you’re looking for a quick weeknight dinner or a special occasion meal, this recipe is sure to impress. So, ditch the pasta and give this spaghetti squash version a try – you won’t be disappointed!