Lemon Garlic Shrimp
Very much like the classic shrimp scampi, but with a whole lot less fat. The fresh lemon and lemon zest really carry the flavors. These ingredients should be part of your pantry staples, so this meal can come together quickly in under 30 minutes.
For this recipe, and for dozens of other Association-approved recipes, purchase The Diabetes Comfort Food Cookbook from our online store.
Serves 4; Serving size: 3-4 ounces
Preparation time: 15 minutes
Cook time: 20 minutes
4 garlic cloves minced
1/4 teaspoon crushed red pepper flakes
2 tablespoons olive oil
1 pound peeled and deveined large shrimp
1/2 cup dry white wine
1 tablespoon lemon juice
1/2 cup low-fat, reduced-sodium chicken broth
1/2 teaspoon grated lemon zest
1/4 teaspoon kosher salt
1/4 freshly ground black pepper, to taste
- Heat the oil in a large skillet over medium heat. Add the garlic and crushed red pepper and sauté for 30 seconds, until shrimp is cooked through and turns pink. Remove the shrimp from the skillet.
- Add the wine and lemon juice and bring to a boil. Add the broth and bring back to a boil. Season with lemon zest, salt, and pepper. Pour over the shrimp and serve.
4 Lean Meat
Calories from Fat: 70
Total Fat: 8 g
Saturated Fat 1.2 g
Trans Fat: 0 g
Cholesterol: 185 mg
Sodium: 355 mg
Total Carbohydrate: 2 g
Dietary Fiber: 0 g
Sugars 0 g
Protein: 25 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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