Scallops Fra Diavolo – Low calorie, low carb, packed with protein.

One of my local stores sells a take-and-bake version of this dish.  They use bread crumbs and butter in there’s and I wanted to see if I could tweak it to low the carbs and calories a bit.  Many other Scallops Fra Diavolo recipes have a spicy tomato sauce.   By making this dish without a sauce it eliminates the need to serve it over pasta, and you still get the spicy tomato flavor.  If you want this a bit more saucy you can use canned diced tomatoes instead of the fresh tomato, just drain off any excess juice first.

Scallops Fra Diavolo

Serves 2

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Ingredients

  • 8 oz bay scallops, raw
  • ⅛ cup almond meal
  • 2 medium Roma tomatoes, diced & seeded
  • ½ medium onion, diced
  • 2 Tbsp dried parsley
  • 2 cloves garlic, minced
  • 1 tsp crushed red pepper flakes
  • 1 Tbsp grated parmesan
  • Salt and pepper to taste
  • Olive oil spray


Directions

Start by combining almond meal, parsley, salt, pepper and red pepper flakes in a bowl.  Once combined add scallops then stir to coat in the seasoned almond meal.  Add tomatoes, onion and garlic and stir gently to combine all ingredients.

Spray a shallow pan with non-stick cooking spray and add scallops to pan, spray top of scallops lightly with olive oil.  Scallops should fit in pan in a single layer  Bake in preheated 400° oven for approximately 20 minutes until scallops are firm.  Plate and serve, topping each serving with ½ of the grated Paremsan.

Basic Nutrition Info (per serving)

  • 183 calories
  • 14 grams carbs
  • 6 grams fat
  • 20 grams protein


Approximate Cost = $4.00/serving ($8.00/recipe)
At about $9.00/lb the only major cost here is the scallops.  Almond meal is about $14.00/lb but you only use a small amount.  Add a side salad to this meal and you can feed 2 people for about $10.00.

Shrimp Scampi with Shirataki Fettuccine

I was shopping at Trader Joe’s recently and one of the associates suggested I try Argentine Red shrimp.  He said although it was a bit of a stretch they compared the taste and texture to lobster.  I like shrimp so I decided to pick up a bag.  I sure wasn’t expecting lobster but I have to say these shrimp were excellent, they have a sweeter taste than other shrimp and the texture (amazingly) did remind me of lobster.  If you have a Trader Joe’s around I definitely recommend trying these shrimp.

I added some to a simple stir fry one night and then decided to try some scampi.  I’m trying to avoid pasta so I used shirataki noodles.  My local grocer has House brand (tofu noodle) so that’s what I use but there is also a Miracle Noodle brand that others say is very good.  The Miracle brand contains no soy and is instead made with a soluble fiber.  The House brand noodles have 20 calories per 4 oz serving and the Miracle Noodle claims 0 calories per serving.

If you try shirataki expecting it to be exactly like other pasta you’ll be disappointed.  These noodles are slightly springy in texture with a firmness similar to al dente pasta.  They soak up the flavors of whatever they are cooked in so make sure to add them to any sauces or broths a few minutes ahead of time to get some flavor in them, they are rather bland by themselves.  You’ll also see a warning on the package about the “natural aroma” of the noodles, it’s definitely noticeable and has a mild fish fragrance.  Simply rinse the noodles for a few minutes in hot water and this aroma will disappear.  I’m sure after reading this description the noodles don’t sound appealing at all but definitely give them a try before passing final judgment.

Enough rambling, on to the recipe.

Shrimp Scampi with Shirataki Fettuccine

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Ingredients

  • 12 oz shrimp (I used Argentine Reds)
  • 8 oz shirataki noodles
  • 1 Tbsp salted butter
  • 1/2 Tbsp olive oil
  • 3 cloves garlic, minced (or to taste, I use a lot of garlic in mine)
  • 1 cup sliced mushrooms
  • 1 Tbsp dried oregano
  • 2 Tbsp grated Parmesan
  • Salt to taste
  • Black pepper to taste

Preparation

Add the butter and oil to a pan over medium heat then add the minced garlic and saute for 1-2 minutes.  Add the shrimp and cook until done, I saute mine a couple minutes then put a lid on the pot and let it sit for 3-5 minutes more.  Add the mushrooms, oregano, salt and pepper and continue cooking for a couple minutes until mushrooms are done.  Prepare the shirataki by emptying them into a strainer and rinsing under hot tap water for 1-2 minutes, drain excess water and add to the pan.  Cook for a couple minutes stirring frequently to coat the noodles with the sauce and allow them to soak up the flavors.   Sprinkle with the Parmesan and if desired more ground oregano.  This recipe makes 2 generous servings.

Basic Nutrition Info
(per serving, 2 servings per recipe)

  • 250 calories
  • 7 grams carbs
  • 13 grams fat
  • 28 grams protein