Zucchini Noodles with Lemon Garlic Shrimp
Looking for a delicious, low-carb meal that’s packed with flavor and nutrition? Look no further than this mouthwatering Zucchini Noodles with Lemon Garlic Shrimp recipe! Perfect for those watching their carb intake or anyone wanting a lighter alternative to traditional pasta dishes, this meal is a true winner.
Not only is it quick and easy to prepare, but it’s also loaded with nutrients that support skin health, hair growth, and immune function. The combination of zucchini ‘noodles’ and succulent shrimp creates a satisfying texture, while the lemon and garlic infuse the dish with bright, fresh flavors.
Whether you’re a seasoned low-carb enthusiast or just looking to add more vegetables to your diet, this recipe is sure to become a new favorite. So, let’s dive in and discover how to create this delectable, health-boosting meal!
Nutritional Information
Here’s a detailed nutritional breakdown for the Zucchini Noodles with Lemon Garlic Shrimp recipe, assuming it serves 4 people:
Per serving (approximately):
Calories: 290
Macronutrients:
- Protein: 28g
- Carbohydrates: 8g
- Fiber: 2g
- Net carbs: 6g
- Fat: 17g (of which 3g are saturated)
Vitamins and Minerals:
- Vitamin A: 450 IU (9% DV)
- Vitamin C: 35mg (39% DV)
- Vitamin E: 3mg (20% DV)
- Vitamin K: 57μg (48% DV)
- Thiamin (B1): 0.1mg (8% DV)
- Riboflavin (B2): 0.1mg (8% DV)
- Niacin (B3): 3mg (19% DV)
- Vitamin B6: 0.4mg (24% DV)
- Folate: 70μg (18% DV)
- Vitamin B12: 1.3μg (54% DV)
- Calcium: 180mg (14% DV)
- Iron: 2mg (11% DV)
- Magnesium: 55mg (13% DV)
- Phosphorus: 285mg (23% DV)
- Potassium: 750mg (16% DV)
- Zinc: 1.5mg (14% DV)
- Selenium: 40μg (73% DV)
Other notable nutrients:
- Omega-3 fatty acids: 0.3g
- Choline: 150mg
This meal is particularly high in:
- Protein, primarily from the shrimp
- Vitamin C, from zucchini and lemon
- Vitamin K, mainly from zucchini and parsley
- Vitamin B12, from shrimp
- Selenium, primarily from shrimp
It’s also a good source of various B vitamins, potassium, and phosphorus. The dish is relatively low in calories and carbohydrates, making it suitable for low-carb diets. The olive oil provides healthy monounsaturated fats, while the shrimp offers some omega-3 fatty acids.
This recipe contains several ingredients that can benefit skin health, hair health, and the immune system. Let’s break down the key components and their benefits:
Zucchini:
- Rich in vitamin C, which is essential for collagen production, promoting skin elasticity and wound healing.
- Contains antioxidants like lutein and zeaxanthin, which protect skin from UV damage and oxidative stress.
- Provides vitamin A, supporting skin cell turnover and hair growth.
Shrimp:
- High in protein, which is crucial for hair growth and skin repair.
- Contains zinc, supporting immune function and promoting wound healing.
- Rich in selenium, an antioxidant that protects skin cells from damage.
Olive oil:
- Contains vitamin E, a powerful antioxidant that protects skin from free radical damage.
- Rich in monounsaturated fats, which help maintain skin moisture and elasticity.
- Has anti-inflammatory properties that can soothe skin conditions.
Garlic:
- Contains allicin, a compound with antimicrobial properties that can help fight skin infections.
- Supports immune function by stimulating white blood cell production.
- Rich in sulfur, which is important for collagen production and hair strength.
Lemon:
- High in vitamin C, boosting collagen production and supporting immune function.
- Contains citric acid, which can help exfoliate dead skin cells and brighten complexion.
- Provides antioxidants that protect skin from environmental damage.
Parsley:
- Rich in vitamin K, which may help reduce dark circles under eyes.
- Contains vitamin C and flavonoids, supporting collagen production and skin health.
- Provides iron, essential for hair growth and overall health.
Red pepper flakes:
- Contain capsaicin, which can improve blood circulation to the scalp, potentially promoting hair growth.
- Rich in vitamin C, supporting immune function and collagen production.
Scientific explanations:
- Collagen production: Vitamin C is a cofactor for enzymes involved in collagen synthesis. Adequate vitamin C intake ensures proper collagen formation, essential for skin elasticity and wound healing.
- Antioxidant protection: Antioxidants like vitamins C and E, selenium, and flavonoids neutralize free radicals, protecting skin cells from oxidative stress and premature aging.
- Immune support: Zinc and vitamin C play crucial roles in immune cell function. Zinc supports the development and function of immune cells, while vitamin C enhances the production and activity of white blood cells.
- Hair growth: Protein, iron, and zinc are essential for hair follicle health and growth. Protein provides the building blocks for hair, while iron and zinc support cell division in hair follicles.
- Skin hydration: Monounsaturated fats in olive oil help maintain the skin’s lipid barrier, preventing moisture loss and maintaining skin hydration.
By incorporating these nutrient-rich ingredients into your diet, you can support your skin health, hair growth, and immune function from the inside out.
Zucchini Noodles with Lemon Garlic Shrimp
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy4
servings15
minutes10
minutes290
kcalIngredients
4 medium zucchini
1 lb large shrimp, peeled and deveined
3 tbsp olive oil
4 cloves garlic, minced
1 tsp red pepper flakes
Zest of 1 lemon
Juice of 1 lemon
1/4 cup fresh parsley, chopped
Salt and pepper to taste
1/4 cup grated Parmesan cheese (optional)
Directions
- Using a spiralizer or vegetable peeler, turn the zucchini into noodles. Set aside.
- In a large skillet, heat 2 tbsp of olive oil over medium-high heat.
- Add the shrimp to the skillet and cook for 1-2 minutes per side until pink and opaque. Remove from the skillet and set aside.
- In the same skillet, add the remaining 1 tbsp of olive oil. Add minced garlic and red pepper flakes, sautéing for about 30 seconds until fragrant.
- Add the zucchini noodles to the skillet and cook for 2-3 minutes, stirring occasionally, until they’re slightly softened but still have a bit of crunch.
- Return the shrimp to the skillet and add lemon zest, lemon juice, and chopped parsley. Toss everything together and cook for another minute.
- Season with salt and pepper to taste.
- Remove from heat and divide into serving bowls. Sprinkle with grated Parmesan cheese if desired.
Note:
- Don’t overcook the zucchini noodles: They can quickly become mushy. Aim for al dente texture to maintain some crunch.
Pat the shrimp dry before cooking: This helps them sear better and prevents excess moisture in the dish.
Use fresh lemon juice: The flavor is much brighter than bottled juice.
Prep ingredients beforehand: Have everything ready before you start cooking, as this dish comes together quickly.
Adjust spice level: Increase or decrease red pepper flakes to suit your taste.
Salt the zucchini noodles: Let them sit for a few minutes to release excess water, then pat dry before cooking.
Use a large skillet: This allows even cooking and prevents overcrowding.
Consider adding cherry tomatoes: They can add a pop of color and extra flavor.
Experiment with herbs: Try basil or dill instead of parsley for variety.
For a creamier sauce: Add a splash of heavy cream or coconut milk at the end.
Make extra: The leftovers are great cold as a salad the next day.
This recipe is low in carbs, high in protein, and packed with nutrients from the zucchini and shrimp. The lemon and garlic provide a bright, fresh flavor that makes this dish both satisfying and delicious. Enjoy!
