There's that old joke about a seafood diet - see food, and eat it. The funny thing is, though, that it might actually work with this healthified shrimp-and-pasta favorite that has half the fat and two-thirds less saturated fat! Here's the skinny on what we did to healthify this recipe:
Classic pasta >
Multigrain pasta
Added fresh baby spinach and cherry tomatoes
2 tablespoons olive oil >
3 teaspoons olive oil
1/2 cup butter >
2 tablespoons butter plus 1/4 cup reduced-sodium chicken broth
1/2 teaspoon salt >
1/4 teaspoon salt
Nutritional Highlights
440 (before)
300 (after)
22 g (before)
9 g (after)
640 mg (before)
370 mg (after)
2 g (before)
4 g (after)
15 % (before)
50 % (after)
8 oz uncooked multigrain angel hair (capellini) pasta or spaghetti
4 cups fresh baby spinach leaves
1 1/2 cups halved cherry tomatoes
3 teaspoons olive oil
1 medium onion, finely chopped (1/2 cup)
1 1/2 lb fresh medium shrimp, peeled, deveined and tail shells removed
3 cloves garlic, finely chopped
1/4 teaspoon crushed red pepper flakes
1/2 cup dry white wine
1/4 cup reduced-sodium chicken broth
1/4 teaspoon salt
1/8 teaspoon pepper
3 tablespoons chopped fresh parsley
2 tablespoons butter
1
In 5-quart saucepan or Dutch oven, cook pasta as directed on package. Drain; return to saucepan. Stir in spinach, tomatoes and 2 teaspoons of the oil. Cover to keep warm.
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2
Meanwhile, while pasta is cooking, in 12-inch nonstick skillet, heat remaining 1 teaspoon oil over medium-high heat. Add onion; cook and stir 1 minute. Add shrimp, garlic and pepper flakes; cook and stir 2 minutes.
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3
Stir in wine, broth, salt and pepper; cook 2 minutes or until shrimp are pink and firm. Remove from heat; stir in parsley and butter until butter is melted. Add shrimp mixture to pasta mixture in saucepan; toss to mix.
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Nutritional Information
1 serving:
Calories 300 (Calories from Fat 80); Total Fat 9g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 170mg; Sodium 370mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 3g); Protein 25g
% Daily Value
Vitamin A 50%; Vitamin C 15%; Calcium 8%; Iron 30%
Exchanges
2 Starch, 0 Other Carbohydrate, 0 Fat
Carbohydrate Choices
2
