Summer Shrimp Scampi

I guess I'm trying to hold onto summer and it's wonderful produce for as long as I can.  We have less than two weeks left of "official" summer (seriously, where did the summer go?) and I wanted to be able to enjoy my summer veggies while they lasted.

This past week, I visited a local farm stand and picked up some local summer squash and a pint of adorable little orange cherry tomatoes.  I decided to roast the squash and tomatoes and add them to my standard shrimp scampi recipe.  It was a great way to amp up the nutritional value of just shrimp and pasta - Plus, it's a delicious way to use up some summer veggies you may have sitting around waiting to be eaten.

This recipe is pretty versatile when it comes to what kinds of vegetables you can use.  I happened to have summer squash and tomatoes on hand, but any veggies you like would work - I wanted to add the corn from a leftover ear I had in the fridge, but totally forgot until I sat down to eat!  Another ingredient I forgot?  Lemon!  I usually squeeze a bit of fresh lemon juice over the shrimp when cooking, but I forgot to pick one up at the grocery store tonight.  The scampi was still delicious - even without the lemon!

This meal came together in about 30 minutes which makes this a great option for a weeknight meal.  I did use a shortcut when preparing the scampi tonight.  I used precooked pasta which really cut down the prep time.  This dish really is a great way to enjoy what's left of summer's flavors!  I hope you make it soon.

Summer Shrimp Scampi
Serves 2-3

1 pound raw shrimp, peeled
2 medium summer squash, sliced
1 pint cherry tomatoes
Olive oil
Clam juice
Garlic, about 1 clove finely diced
Salt and pepper
Cooked pasta (about half a pound)
Parmesan cheese

Preheat oven to 425.  Prepare pasta as directed on box.  Line a baking sheet with foil.  Add squash to the pan and drizzle with olive oil.  Add salt and pepper, and toss to coat.  Roast the squash for 15-18 minutes.  After 15-18 minutes, remove squash from the oven, toss so that both sides brown.  Add in the tomatoes, return baking sheet to the oven and continue to roast for another 15 minutes, until the tomatoes begin to burst and the squash is fork tender.

While the tomatoes and squash are cooking, add olive oil to a pan and preheat.  While pan is warming, salt and pepper the shrimp.  Once you see ripples in the oil, add the shrimp and cook a few minutes.  Turn the shrimp, add in garlic, a drizzle of olive oil and a splash of clam juice.  Cook two more minutes (or until the shrimp is just pink) and add pasta.  Toss to coat pasta with the oil and clam juice and turn off heat.  Squeeze half a lemon over the shrimp and pasta and give it a stir.

Once you've plated the shrimp and pasta, top with a bit of Parmesan cheese (freshly grated is great!).

Enjoy!

Shrimp Fried Rice for Under 500 Calories per Serving!

One of my favorite indulgences is Chinese food, but it's loaded with fat, calories and sodium.  I can't remember the last time I ate Chinese food but I was craving it the other night.  I decided to peruse my pantry, refrigerator and freezer and found all the makings for shrimp fried rice.  The good thing is I tend to have all the ingredients on hand at all times which is perfect to toss together this quick and healthy weeknight meal.  This one pot (well, skillet) wonder contains all the components of a well-balanced meal  - Vegetables, lean protein and whole grains.

Recipe (Serves 2 - 1.5 cups of rice and veggies and 4 oz shrimp)

1t canola oil (or any light oil)

8 oz raw, peeled shrimp

2 cups of cooked, brown rice (or whichever type of rice you prefer.  I used Stop & Shop's Steam Ready pre-cooked frozen brown rice)

2 medium carrots, peeled and chopped

2 celery stalks, chopped

1/2 medium onion, chopped

3/4 cup snow peas cut in half

1 T crushed garlic

1 t crushed ginger (fresh can be used but I always have jarred crushed ginger on hand)

1 - 2 T reduced sodium soy sauce

1 t teriyaki sauce

2 t dried red pepper flakes (adjust to taste.  I like mine on the spicier side)

1 whole egg and two egg whites, beaten

salt and pepper to taste

NOTE: Any veggies can be used.  I've used frozen corn and peas in the past.  Basically, use any combination of veggies you like.

Prepare rice according to package directions.  Salt and pepper the shrimp and set aside until ready to cook (not too much salt as both the soy sauce and teriyaki sauce are loaded with sodium).

Add oil to the skillet and preheat on a medium flame.  Begin preparing the veggies - cut the carrots, celery and onions into a small dice.  Cut the snow peas in half.  Once the oil is warm enough add the carrots, celery and onions.  Cook for about 3 minutes then add in the snow peas.  Cook until soft, about 3 - 4 minutes.

Add in the shrimp and cook until just pink, about 4 minutes (It's important not to cook the shrimp too long at this point as you still need to cook a few more minutes after adding the eggs).  Add in the cooked rice, soy sauce, teriyaki sauce, garlic, red pepper flakes and ginger and combine.  NOTE: I added in 1 1/2 T of soy sauce but you may want more or less.

Make a well in the center of the skillet and pour in the eggs.  Let sit for about a minute then begin to scramble then combine the eggs with the rice, veggies and shrimp.  Cook for another minute or until the eggs are completely cooked.  Add salt and pepper to taste if necessary.

Nutrition info:

1 cup brown rice: 140 calories, 1g fat, 2g fiber, 3g protein

Veggies, 4 oz shrimp and seasonings: 265 calories, 6.5g fat, 4.8g fiber, 34.2g protein