Healthy recipe: Basil, shrimp & zucchini pasta

Năng suất: 4 servings, about 1 1/4 cups each

Khẩu phần: 4

Thời gian chuẩn bị: 35 minutes

Total Time: 35 minutes

Mô tả công thức:

This quick-cooking, healthy dinner is a simple combination of zucchini, shrimp and pasta flecked with plenty of fresh basil. If you have leftover cooked pasta from another meal, use it and skip Step 2. Since the recipe combines a starch, vegetables and the shrimp, all you need is a fruit or vegetable salad to round out the menu.

Thành phần công thức:

1. 1/2 cup chopped fresh basil leaves, divided
2. 1 8-ounce can tomato sauce
3. 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4. 2 cloves garlic, minced
5. 1/4 teaspoon salt
6. 1/4 teaspoon freshly ground pepper, or more to taste
7. Pinch of cayenne pepper, or to taste
8. 1 pound peeled and deveined raw shrimp (31-40 per pound; see Note)
9. 2 cups orecchiette or other small pasta, preferably whole-wheat
10. 2 medium zucchini or summer squash or 1 of each.

Các bước công thức:

1. Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.
2. Meanwhile, cook pasta in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions. Drain.
3. Quarter squash lengthwise and cut into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, 3 to 4 minutes. Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes. Stir in the remaining 1/4 cup basil and season with pepper.

Mẹo và ghi chú về công thức nấu ăn:

Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.

Công thức dinh dưỡng:

Mỗi khẩu phần: 315 calories; 8 g fat (1 g sat, 5 g mono); 143 mg cholesterol; 40 g carbohydrate; 0 g added sugars; 24 g protein; 7 g fiber; 1096 mg sodium; 687 mg potassium

Tiền thưởng dinh dưỡng: Vitamin C (38% daily value), Magnesium (30% dv), Folate & Potassium (20% dv), Vitamin A (19% dv), Zinc (18% dv), Iron (17% dv)

2 khẩu phần carbohydrate

Trao đổi: 2 starch, 1 vegetable, 2 lean meat, 1 fat