Restaurant-style shrimp scampi at home. Big garlic hit, plenty of lemon, just enough butter to make the pasta glossy. On the table in 20 minutes and clean-tasting enough for hot summer training blocks.

• Shrimp gives 40 g of near-fat-free protein per serving.
• Al dente pasta has a lower glycemic load than overcooked - keeps energy stable.
• Real butter and olive oil combo adds mouthfeel without going over on saturated fat.

1. 1

   Bring a large pot of water to a boil and salt it heavily; the pasta cooks in salted water because this is its only chance to absorb seasoning.

2. 2

   Cook the linguine or spaghetti per package directions until just al dente; before draining, scoop out a full cup of starchy pasta water and set aside.

3. 3

   Drain the pasta and set aside.

4. 4

   Heat the olive oil and half the butter in a wide skillet over medium heat; add the thin-sliced garlic and chili flakes and cook for 60 seconds, stirring constantly, until the garlic is fragrant and just starting to turn light gold but not brown.

5. 5

   Add the raw peeled shrimp to the pan in a single layer; cook for 90 seconds on the first side until the bottom is pink, then flip each shrimp and cook for another 60 seconds until fully opaque.

6. 6

   Add the lemon juice, lemon zest, half a cup of the reserved pasta water and the remaining butter; stir vigorously to emulsify the sauce into a glossy, silky liquid.

7. 7

   Add the drained pasta and toss continuously for about 1 minute, adding more pasta water as needed until the sauce coats every strand.

8. 8

   Divide between plates and finish with fresh parsley, cracked black pepper and grated parmesan.

• Do not brown the garlic - burnt garlic ruins the whole dish. Pull the pan off if it goes too fast.
• Reserved pasta water is what makes the sauce glossy instead of oily - do not skip it.