Shrimp Scampi with Spaghetti Squash

By: @mariehealthyhill Marie Hemphill

This Shrimp Scampi with Roasted Spaghetti Squash is a delightful way to enjoy a healthier version of a classic dish. By swapping traditional pasta for spaghetti squash, you get a light, flavorful meal that’s low in carbs and packed with nutrients. The combination of lean protein, nutritious vegetables, and heart-healthy fats makes this meal both satisfying and nourishing. The addition of lemon zest and juice adds a refreshing citrus note, elevating the dish to a new level of flavor. Perfect for any occasion, this dish will surely impress with its vibrant flavors and wholesome ingredients.  Bon appétit!

Ingredients:

For the Shrimp Scampi:

• 1 lb large raw shrimp, shell off, deveined, tails removed
• 3 tablespoons quality salted butter
• 1 tablespoon quality extra virgin olive oil
• 4-6 cloves garlic, minced (depends on how much you love garlic
• 1 large shallot, finely chopped
• 1 teaspoon red pepper flakes (adjust to taste)
• 1/4 cup fresh parsley, finely chopped
• Zest of 1 large lemon
• Juice of 1/2 lemon
• Optional: 1/4 cup quality white wine (something you would drink normally)
• Salt and pepper, to taste

For the Roasted Spaghetti Squash:

• 1 large spaghetti squash (approximately 3-4 lbs worth)
• 2 tablespoons quality extra virgin olive oil
• Salt and pepper, to taste

Directions:

Preparing the Spaghetti Squash:

1. Safely Cut the Squash: Place the squash on a stable cutting board. [ TIPS: place kitchen towel under cutting board if it sliding too much on counter. Using a long sharp serrated knife helps]. Slice off the ends to create a flat base, stand it upright, and carefully cut down the middle lengthwise. This prevents rolling and gives you more control.
2. Scoop and Roast: Remove the seeds and stringy bits from the squash. Drizzle the cut sides with olive oil, season with salt and pepper, and place the halves cut side down on a baking sheet lined with parchment paper. Pierce outer flesh all around with a fork or skewer. Roast in a preheated oven at 400°F (200°C) for 35–45 minutes or until the flesh is tender. [ TIPS: using a skewer or fork try to press into the flesh after about 30 min to see how easy it pierces. The more you have to push, the more time it needs. Cook time will depend on size of squash.
3. Shred into Spaghetti: Flip squash to face cut side up to cool faster. Allow the roasted squash to cool slightly, then use a fork to scrape the flesh into spaghetti-like strands. Set aside in separate bowl.

Crafting the Perfect Shrimp Scampi:

1. Prepare Oven-Safe Dish: In a large oven-safe baking dish,  add in olive oil, minced garlic, chopped shallot, red pepper flakes, chopped parsley and optional white wine.
2. Prepare Shrimp: Add the shrimp to the dish, season with salt and pepper and coat with oil mixture. Arrange the shrimp in a single layer to ensure even cooking. Place sliced butter pats evenly on top.
3. Bake the Shrimp: Bake in the preheated oven at 400°F (200°C) for 8–10 minutes, or until the shrimp are pink and opaque. Remove from oven and stir in lemon zest and juice.

Bringing It All Together:

1. Arrange: In the same dish as shrimp layer squash on top in portions, gently folding it into. Repeat until all the squash is used up and coated in the sauce.
2. Garnish and Enjoy: Finish with a optional sprinkle of parsley and a final drizzle of olive oil. Serve immediately. 

Why This Dish is a Healthy Choice

This Shrimp Scampi with Roasted Spaghetti Squash isn’t just bursting with flavor; it's also packed with health benefits:

• Shrimp: A lean source of protein, shrimp are low in calories and fat. They’re rich in selenium, an antioxidant that helps support immune function and protect cells from damage.
• Spaghetti Squash: A fantastic low-calorie, low-carb alternative to pasta. It’s high in fiber, which aids digestion and helps you feel fuller for longer. Plus, it’s loaded with vitamins and minerals like vitamin C, vitamin B6, and manganese.
• Garlic: This aromatic ingredient is known for its immune-boosting properties and its ability to improve cardiovascular health by reducing inflammation.
• Extra Virgin Olive Oil: Rich in heart-healthy monounsaturated fats, olive oil helps lower bad cholesterol levels while increasing good cholesterol. It’s also full of antioxidants that reduce the risk of chronic diseases.
• Fresh Parsley: Parsley is loaded with vitamins A, C, and K, which support eye health, boost immunity, and promote healthy blood clotting.
• Lemon: Adding lemon juice and zest brings a bright, fresh flavor that enhances the dish and adds a boost of vitamin C, which supports immune health and aids in digestion.