BFL Shrimp Scampi over Brown Rice

by DanicasDaily on September 16, 2009

Tonight’s dinner was healthy, fast and absolutely AMAZING.  It wasn’t much of a stretch to convert my FAVORITE Shrimp Scampi recipe to make it Body For Life Friendly.  Here is another version of this recipe using what I had in the fridge and putting a BFL spin on it.

BFL SHRIMP SCAMPI OVER BROWN RICE

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INGREDIENTS:

2 T Olive Oil

1 shallot, chopped

2-3 chopped scallions

3-4 garlic cloves, minced

1-2 lemon juiced

1 tsp salt

½ tsp coarsely ground black pepper

2-3 pinches crushed red pepper flakes

½ tsp coarsely ground black pepper

1 lb large shrimp, peeled, and deveined (I buy mine from Costco already cleaned and shelled)

2 T chopped basil

INSTRUCTIONS:

Preheat the broiler.

Heat olive oil in a large nonstick skillet over medium heart, then add the shallot, green onion, crushed red pepper flakes and garlic. Cook stirring frequently until golden 4-5 minutes. Remove from heat; stir in lemon juice, salt and pepper. Add the shrimp and toss to coat.

To broil: Spray a nonstick 9×13 dish with nonstick cooking spray. Pour the shrimp mixture into the prepared dish. Broil for 3 minutes. Stir and broil for 3 more minutes. Remove from oven, top with basil and enjoy.

Tonight I served mine over brown rice, however, this is fantastic to serve this over pasta and spinach as pictured above. It’s so simple to make and very low in calories and fat.

Makes 4 large servings,  NI, INCLUDING 1/2 c organic brown rice:

Calories 259.8, Total Fat 9.2 g, Saturated Fat 1.3 g, Polyunsaturated Fat 1.3 g, Monounsaturated Fat 5.3 g, Cholesterol 172.3 mg, Sodium 167.7 mg, Potassium 209.7 mg, Total Carbohydrate 18.0 g, Dietary Fiber 1.3 g, Sugars 0.0 g, Protein 25.0 g

STEP BY STEP PHOTOS:

Saute your garlic, shallot, green onions and crushed red pepper in olive oil.

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Butterfly your shrimp while that cooks.  To Butterfly your shrimp, you want to slice it in 1/2 but not all the way through.

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Chop your basil and juice your lemon.

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Remove your pan from the heat, add shrimp, lemon juice, sea salt and pepper.

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Stir to combine and pour into a 9×13 pan sprayed with nonstick spray.

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Cook in the oven for 3 minutes, stir and cook 3 minutes longer.  Remove from oven when they look pink and curly.

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Stir in your basil and serve at once over brown rice.  Be sure to scoop some of that fantastic sauce onto your rice for added flavor.

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Shrimp SCAMPTASTIC!!! Oh, I sprinkled a little extra red pepper flakes on for color and SPICE!    4 oz Shrimp (1/4 of the recipe) Served up over 1/2 a cup of Trader Joe’s Frozen Organic Brown Rice that cooks in 3 minutes!

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I also cooked up a pack of Trader Joe’s Fresh Vegetables sauteed in a little Consorzio Garlic Olive Oil with sea salt & pepper ~ MMMMM! SO GOOD!

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The Husband eats the remaining 3 servings of shrimp, all the veggies and I was JEALOUS of this.  He took that Homemade Organic Artisan Butter that I bought yesterday and added it with sea salt and freshly ground pepper to his brown rice……YUM!  He LOVES this brown rice even without butter which says ALOT since he is Mr. White Bread all the way.

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Fast, fresh, simple, healthy & completely delicious.  Even if you are not on BFL you should try it!  You won’t miss the butter in the scampi at all!

{ 7 comments… read them below or add one }

1 Marisa (Trim The Fat) September 17, 2009 at 3:26 am

Yum, that looks so good!! I love shrimp scampi!

2 Pam September 17, 2009 at 5:06 am

Scrumptious!

3 24 carrot September 17, 2009 at 6:24 am

wow – those veggies look good.

4 Kristin (Kristin's Nibbles) September 17, 2009 at 12:31 pm

Ohmigosh… I love shrimp scampi!

5 Jess September 17, 2009 at 5:13 pm

Looks fabulous! Thanks for the recipe!

6 Becky September 17, 2009 at 7:26 pm

Yum! I love how you always make really YUMMY healthy food. I love seeing ‘healthified’ versions of dishes on your blog. I am trying to eat more BFL-style so your recipes are sooo helpful :)

7 Jessica September 19, 2009 at 12:12 pm

This looks really good! I recently got some Himalayan sea salt and organic peppercorns from Sustainable Sourcing https://secure.sustainablesourcing.com and I think I’ll use them in this recipe tonight. Thanks for sharing!

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Danicasdaily.com is not meant to be a substitute for any professional advice, guidance, or counseling. Any information contained on this site reflect Danica's experience and is not intended to take the place of medical advice from a physician. Weight Watchers® and PointsPlus® are registered trademarks of Weight Watchers International, Inc. The number of Points+ provided for food on this site was calculated by Danica based on published Weight Watchers information. This site does not imply sponsorship or endorsement by Weight Watchers International, Inc. Danica does not guarantee the Points+ information is correct. I am not associated with Weight Watchers and they have not endorsed this site. I highly recommend joining WW and attending regular meetings as a way to successfully lose weight.



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