Olive oil, garlic, white wine, lemon, and parsley—served with whole-wheat pasta (or spaghetti squash) for a balanced Med-style plate.

Ingredients

• 1 1/2 lb shrimp, peeled & deveined (21/25 size)
• 2 tbsp extra-virgin olive oil
• 4 cloves garlic, minced
• 6 green onions, sliced
• 1/3 cup dry white wine
• Juice of 1 lemon (+ wedges to serve)
• 1 bunch fresh parsley, chopped
• Salt & pepper, to taste
• 8 oz whole-wheat spaghetti (or spaghetti squash)

Instructions

1. Cook whole-wheat pasta per package (or prepare spaghetti squash).
2. Heat olive oil over medium; sauté garlic ~1 minute, then add green onions.
3. Add shrimp; season with salt & pepper. Cook 1–2 minutes per side until just opaque. Remove shrimp.
4. Deglaze pan with white wine, scraping up any browned bits.
5. Return shrimp; add lemon juice & parsley, tossing to coat. Adjust seasoning.
6. Serve over pasta or squash. Garnish with lemon wedges and extra parsley.

Why This Fits the Mediterranean Pattern

• Seafood-forward: Lean protein from shrimp.
• Olive oil base: EVOO in place of butter supports the plan; overall aim is ≥60% of daily fats from monounsaturated sources.
• Bright flavor: Garlic, lemon, and parsley deliver flavor without heavy cream or added sugar.
• Whole-grain option: Serving with whole-wheat pasta or veggie squash rounds out the plate.

Mediterranean Points (Nuanced)

• +1.00 Seafood as the primary protein (shrimp).
• ~+0.25 Whole-grain pasta contributes toward the whole-grains goal (partial credit).
• Approaches +1.00 from added vegetables & citrus (parsley; optional tomato/spinach; lemon), depending on portions.
• Note: EVOO over butter aligns with the Med plan, but the actual “point” is tied to your day’s fat profile—aim for ≥60% of total fats as monounsaturated.

Nutrition (Estimated, per serving)

Estimates assume 8 oz whole-wheat pasta, 1½ lb shrimp, 2 tbsp EVOO, lemon, parsley, and white wine.

Serve With (Internal Links)

• Crispy Chickpeas
• Cauliflower Mashed
• Seafood Tacos (Ceviche-Style)