Garlic Shrimp with Cilantro Spaghetti Squash

By Kay MacInnis

 

Nothing is ever the same at our house!

I love to take a recipe and see if I can make it a little healthier. That is the challenge! This is one example…

Here is the recipe in the original form, but there are several easy things you can do to change this recipe to make it healthier. First, the 2 tablespoons of olive oil that is heated in step 2 to sauté the garlic and spices can be cut down to one tablespoon.

Or better yet, use wine to do this process. Be sure to use an inexpensive table wine, not a cooking wine. The manufacturers of cooking wine add sodium to cooking wine to keep us from drinking it.

The other easy modification is to leave out the salt. By making these very simple changes you will decrease the calories, fat and sodium. Try making a few changes to some of your favorite recipes to make them a healthier choice.

Want to learn more before you try it in your own kitchen? Come to our next Providence Cooks! on March 3^rd… this is one of the recipes we will be serving!

 

Garlic Shrimp with Cilantro Spaghetti Squash

• 1 2½- to-3-pound spaghetti squash, halved lengthwise and seeded
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon ground coriander
• ½ teaspoon salt, divided
• 1/3 cup dry white wine, such as pinot grigio
• 1 pound peeled and deveined raw shrimp (16-20 per pound), tails left on if desired
• 1 tablespoon lemon juice
• 2 tablespoons unsalted butter, melted
• 1 tablespoon minced garlic
• 1 teaspoon ground cumin
• ¼ teaspoon cayenne pepper
• ¼ cup chopped fresh cilantro
• ¼ teaspoon ground pepper
• Lemon wedges for serving

 

Preparation:

1.   Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on high until the flesh is tender – about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400 degree oven until the squash is tender, 40 to 50 minutes)

2.   Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic, coriander, cumin, ¼ teaspoon salt and cayenne; cook, stirring, for 30 seconds. Add wine and bring to a simmer. Add shrimp and cook. Stirring until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from heat and stir in lemon juice.

3.   Use a fork to scrape the squash from the shells into a medium bowl. Add cilantro, butter, pepper and the remaining ¼ teaspoon salt; stir to combine. Serve the shrimp over the spaghetti squash with a lemon wedge on the side.

 

Nutrition: Calories 266; Fat 14g; Carbs 10g; Protein 24g; Fiber 2g; Sodium 450mg, Chol. 198mg.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class is Tuesday, March 3.

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