Low-FODMAP Greek Shrimp With Feta and Olives

Low-FODMAP Greek Shrimp With Feta Recipe
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 209
Fat 10g
Carbs 6g
Protein 24g
View All
Total Time 40 min
Prep 20 min, Cook 20 min
Servings 6 (3/4 cup each)

This tasty, easy recipe is suitable for a weeknight if you keep a well-stocked freezer, refrigerator, and pantry. Low FODMAP grains or starches like pre-made polenta rolls, or grains like quick cooking brown rice, quinoa, millet, buckwheat, or pasta, make you dinner-ready with little effort.  This recipe also works well with any mild white fish.

Ingredients

  • 1 tablespoon garlic-infused olive oil, plus 1 1/2 teaspoons, divided
  • 1/2 large red bell pepper, chopped
  • 14.5 ounce can diced tomatoes, undrained
  • 2 teaspoons dried oregano
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon crushed red pepper flakes
  • 1/3 cup water
  • 1/2 cup thinly sliced scallion greens, divided
  • 1 1/2 pound raw, peeled and deveined medium shrimp
  • 8 Kalamata olives, pitted, coarsely chopped
  • 3/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley

Preparation

  1. In a large skillet over medium-high heat, warm 1 1/2 teaspoons of the garlic-infused oil. Add the bell pepper and sauté until tender, about 3 minutes.
  2. Add the tomatoes, oregano, paprika, salt, pepper, red pepper flakes, water, and 2/3 of the scallions. Simmer until the liquid has mostly evaporated and the sauce is thick, about 10 minutes.
  3. Add the shrimp and olives. Stir occasionally until the shrimp are cooked through, 4 to 5 minutes. When fully cooked, the shrimp will curl into tighter spirals and will appear opaque rather than translucent.
  1. Sprinkle the feta cheese evenly over the pan without stirring it in and allow it to melt for 1 minute. Remove the pan from the heat and drizzle the remaining 1 tablespoon of garlic-infused olive oil over the pan.
  2. Garnish with chopped parsley and the remaining scallion greens; serve over rice, polenta, or a grain of your choice.

Ingredient Variations and Substitutions

Frozen shrimp can be used in this recipe as well. Place frozen shrimp in a bowl of hot tap water until they are thawed, or mostly thawed, before adding. However, the best quality shrimp have never been frozen, and do not contain added salt or sodium phosphates. The nutrients in this recipe were calculated for shrimp that have not been treated with these additives, which can add up to 400mg of sodium per serving!

Fresh tomatoes can be used in place of canned. Use 1 1/4 cup diced tomatoes and add an additional 1/3 cup of water.

You may use finely diced leek greens rather than scallions and reduce the amount to 1/3 cup and do not reserve any for the garnish.

For a more complete meal, add some vegetables when you add the shrimp. Try 1 medium diced zucchini or 1 1/2 cups green beans (cut in 1-inch pieces). Both are low in FODMAPs.

Cooking and Serving Tips

Pre-cooked polenta rolls are a great item to have on hand in your pantry since they're easy to serve as a base for a meal like this one.

Slice the roll into rounds 1/4- or 1/2-inch thick, brush or spray both sides with oil, and pan fry, turning once so that both sides are golden brown.

Quick-cooking brown rice can also make for a quick accompaniment to this shrimp. Alternatively, make yourself some "instant" rice: cook a large batch of regular brown rice, and freeze one-meal portions flat in zip-top bags. To serve, remove from the bag, break into several pieces, sprinkle with water, cover, and microwave until hot.

Nutrition Facts
Servings: 6 (3/4 cup each)
Amount per serving  
Calories 209
% Daily Value*
Total Fat 10g 13%
Saturated Fat 4g 20%
Cholesterol 205mg 68%
Sodium 1235mg 54%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 7%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 24g  
Vitamin D 0mcg 0%
Calcium 208mg 16%
Iron 1mg 6%
Potassium 347mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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