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shrimp scampi in a brown plate

Low FODMAP Scampi

Our Low FODMAP Scampi is just as garlicky and buttery as the classic recipe you used to enjoy – but using low FODMAP ingredients. We waited to make this dish until we could make it as garlicky as necessary. After all, when we think scampi, we think shrimp, garlic and butter. Thanks to FreeFod Garlic Replacer the garlic flavor we were looking for is finally possible.

Course: Appetizer, Dinner
Cuisine: American, Italian
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Makes: 4 Servings
Calories: 315 kcal
Author: Dédé Wilson

Ingredients:

  • ½ cup (120 ml) dry white wine
  • 1 teaspoon FreeFod Garlic Replacer
  • 2 tablespoons unsalted butter
  • 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • ½ teaspoon kosher salt
  • Freshly ground black pepper
  • Pinch red pepper flakes; optional
  • 1 ½- pounds (680 g) extra-large shrimp, 26 to 30 count per pound, deveined; peeled or shells intact
  • ¼ cup (8 g) chopped flat-leaf parsley
  • ½ whole lemon, cut into wedges
  • Low FODMAP Baguette

Preparation:

  1. Whisk the wine and the FreeFod Garlic Replacer together in measuring cup until solids dissolve; set aside.
  2. Melt butter and oil in a large skillet over low-medium heat then whisk in salt, black pepper to taste and the red pepper, if using, and sauté for a few seconds. Add the wine, bring to a simmer and cook for about 2 minutes or until it reduces by almost half.
  3. Add shrimp and toss around “just” until they turn pink, which will only take a minute, or two or three, depending on their size. Do NOT overcook or you will be left with garlicky, rubbery, chewy shrimp. I usually stop short about 30-seconds of being fully cooked, as there is residual pan heat. Remove from heat, squeeze lemon juice over, sprinkle with parsley and toss again, then get them on a warmed plate and serve with slices of low FODMAP baguette for sopping up the sauce.

Notes:

Tips

• You can serve this over pasta. We like rice-based spaghetti the best. Cook 12-ounces (340 g) of low FODMAP pasta until al dente, reserving some pasta water. Drain pasta then add to pan with shrimp. Toss well while over low heat, adding some pasta water to create a sauce that coats the pasta. Serve immediately.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Wine: Red, white and sparkling wine is low FODMAP in 150 ml portions as determined by Monash University and FODMAP Friendly lab testing.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Scampi
Amount Per Serving
Calories 315 Calories from Fat 135
% Daily Value*
Fat 15g23%
Sodium 532mg22%
Potassium 21mg1%
Carbohydrates 1g0%
Sugar 1g1%
Protein 35g70%
Calcium 9mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.