New Years Resolutions: 20 – Minute Low Carb Shrimp Scampi in a Cast Iron

Spring into the new year with a low carb, keto diet friendly recipe with the bonus of an added boost to your antioxidants with the use of a cast iron pot. A wonderful option is RJ Legend’s 1.9Q Dutch Oven Pot. Made from 100% cast iron, featuring an enameled surface that is natural non-stick, this cast iron pot is versatile in function; acting as an embellishment, the pot can be used to serve food or for cookware. 

Antioxidant Properties in Cast Iron? How? 

Unbeknownst to many, using cast iron has many benefits, one of them being shown to boost antioxidants in your foods. Yup, that’s right, cast iron as been shown to increase the levels of antioxidants in certain foods like leafy greens, tomatoes, etc. Antioxidants protect our cells from damage caused by free radicals, such as stressors. Increasing the antioxidant content in your diet can help protect your cells from damage and reduce risks of chronic diseases and cancer. 

A Healthy Take on Shrimp Scampi 

This low-carb shrimp scampi allows for convenience and taste, making it an excellent choice for your healthy diet. Combining the fragrant flavors of garlic, lemon, olive oil, & parmesan cheese, this meal is sure to leave you wanting more. Don’t have much time to cook? Then you’ll love this recipe that is ready in just 20 minutes! 

Serving Size: 4 

Prep Time: 5 minutes 

Cook Time: 15 minutes

Total Time: 20 minutes 

Ingredients: 

• 1/8 cup or 2 tablespoons of extra-virgin olive oil 
• 1/4 cup or 2 tablespoons of unsalted butter 
• ½ medium onion (sweet or white), diced 
• 4 cloves of garlic, minced 
• 5.7 grams or 1 teaspoon of sea salt 
• 2.84 grams or ½ teaspoon of ground black pepper 
• 2.84 grams or ½ teaspoon of Italian seasoning 
• 2.84 grams or ½ teaspoon of red pepper flakes (optional) 
• 1 lemon (juice & zest needed) 
• 1 cup of dry white wine or vegetable or chicken broth (check for low carb or no sugar added options)
• 1 lb of fresh shrimp, deveined and peeled 
• Fresh Parsley (optional – for garnish) 
• Parmesan Cheese, shaved (optional – for garnish)

Additional Optional Ingredients: 

• Cherry Tomatoes - fresh
• Spinach 
• Lemon Wedges (flavor boost) 
• Fresh Basil 
• Capers 

Alternative Ingredients/Brand Recommendations

• Extra Virgin Olive Oil -> Coconut Oil or Avocado Oil
• Onion -> Yellow has the lowest amount of net carbs 
• Dry White Wine -> Sauvignon Blanc has the lowest amount of carbs 
• Chicken Bone Broth -> Kitchen Basics Brand (can purchase from Amazon) 
• Vegetable Broth -> 365 Brand (can purchase from Whole Foods or Amazon)

Tools Needed: 

• Cast Iron Pot – RJ Legend’s 1.9Q Dutch Oven Pot 
• Citrus Zester 
• Citrus Juicer (can be manual or automatic) 
• Cutting Board 
• Knife 
  

Directions 

1. Place Cast Iron Pot on Stove Top and add in Olive Oil and butter 
2. Once the Cast Iron is heated, add in onions, cook until soft and translucent like (3 - 5 minutes)
3. Add in garlic, red pepper flakes, Italian seasoning, & lemon zest, cook until garlic is fragrant (30 sec) 
4. Add White wine (or choice of chicken or vegetable stock) and lemon juice, cook until sauce is reduced (5 minutes) 
5. Add in shrimp and cook until pink (3 minutes) - season with salt and pepper to taste 
6. Optional – Garnish with parmesan cheese and parsley to serve

Nutrition Facts (per serving): 

• Calories: 369 
• Fat: 22g
• Protein: 26g
• Carbs:  7g