A rich-tasting shrimp skillet that’s only 242 calories: shrimp in a creamy tomato-and-spinach sauce built on cream cheese and milk. One serving is 30g of protein and just 14.5g carbs.

A little cream cheese thickened with milk gives you the creamy Tuscan sauce without a cup of heavy cream.

Ingredients

  • For the shrimp
  • Raw shrimp — 250 g (about 14 x-large), peeled & deveined [P 48 C 0 F 3]
  • Olive oil — ½ tsp (or spray)
  • Salt, pepper, paprika, chilli powder, Italian seasoning — to taste
  • For the tuscan mix
  • Cherry tomatoes — 1 cup, halved [P 1 C 6 F 0]
  • Spinach — 2 cups [P 2 C 2 F 0]
  • Onion — 1 small, sliced
  • Minced garlic — 1 tbsp
  • Fat-free cream cheese — 2 tbsp [P 2 C 2 F 0]
  • Low-fat cheese — ¼ cup (mozzarella) [P 9 C 2 F 6]
  • Milk — ⅓ cup (1% skim) [P 3 C 4 F 0]
  • Flour (or cornstarch) — 1 tsp
  • Olive oil — ½ tsp (or spray)
  • Italian seasoning, salt, pepper — to taste

Method

  1. Cook the shrimp. Season and pan-cook 2–3 minutes a side until opaque; remove.
  2. Soften the veg. Cook the garlic, cherry tomatoes and onion 3 minutes.
  3. Make the sauce. Add the milk, flour, cheese, cream cheese, spinach and seasoning; stir on medium until it thickens.
  4. Combine. Return the shrimp and toss.

What to eat it with

  • Over pasta, rice or quinoa — if you want carbs.
  • On its own — low carb.
  • Light parmesan on top.

Variations

  • More traditional: sun-dried tomatoes and a splash of white wine vinegar.
  • Any protein: chicken or salmon.
  • Spicier: more chilli.

Honest notes

  • Fibre: about 3g a serving, from the tomatoes and spinach.
  • Shrimp note: naturally very lean — the fat is mostly from the cheese.
  • Macros: reconcile with the per-serving 242 cal / 30g protein listed; no correction needed.