Recipe: Italian Pasta With Shrimp

Serving shrimp always adds a sense of elegance to a meal, whether it’s for a family meal or a dinner party. As an added bonus, shrimp is high in protein, low in calories and readily available at grocery stores and neighborhood markets.

Ingredients

• 1 1/2 tablespoons garlic, chopped
• 1 medium onion, chopped
• 2 tablespoons olive oil
• One 8-ounce can Italian whole plum tomatoes
• 1 pound cooked shelled shrimp (can substitute cooked boneless chicken breast)
• 1 teaspoon oregano
• 1 teaspoon basil
• 8 ounces crumbled feta cheese (optional)
• 1/2 pound box linguini
• Salt and pepper to taste

Directions

1. Boil salted water for the linguini, cooked as directed on the package.
2. Sauté chopped garlic and onion in olive oil until tender in a large frying pan 3 to 5 minutes on medium-high heat.
3. Add cooked shrimp, sauté for 2 minutes and remove from pan. Try to keep as much garlic and onion in the pan as possible when removing the shrimp.
4. Add the entire can of tomatoes with liquid; stir in the pan.
5. Cook until it begins to boil and then reduce heat. Add shrimp, oregano, basil, salt and pepper. Simmer for 3 to 5 minutes.
6. Pour sauce on drained linguini and toss.
7. Add crumbled feta cheese if desired, at the table.

Ingredient health benefits

• Garlic: It may not seem like much when you’re chopping or mincing those sticky little cloves, but garlic has some powerful perks to match that potent aroma. There are plenty of antioxidants that help keep inflammation and free radicals in check. And natural compounds in garlic may also help regulate your blood pressure and give your body an immunity boost when you add it to a well-balanced eating plan.
• Onions: These alliums are the unsung heroes of many dishes around the world. Onions are a great source of vitamin C (just one medium-sized onion has about 20% of your daily recommended intake) and antioxidant flavonoids, which strengthen your immune cells and fight inflammation. A flavonoid called quercetin may also help fight bad bacteria and promote a happy heart. And the fiber and prebiotics found in onions help support healthy digestion and gut flora.
• Olive oil: This cooking oil is one of those ingredients that has stood the test of time, and for good reason! Like the savory little fruits it comes from, olive oil has vitamins E and K, fat-soluble vitamins that support your eyes, skin, bones and blood cells. There are also heart-healthy polyphenols and unsaturated fats, which help protect against heart disease. They do this by lowering inflammation and helping elevate your “good” (HDL) cholesterol while decreasing your “bad” (LDL) cholesterol.
• Tomatoes: No matter how you slice it, tomatoes have a lot more to contribute than you might think. They have vitamin C and vitamin K to promote a thriving immune system and good bone health. The antioxidants beta-carotene and lycopene are responsible for the ruddy color we all know and love, as well as preserving your vision and heart health — along with vitamin B9 (folate) and potassium. And what’s more, the olive oil in this dish may help your body absorb even more lycopene!
• Shrimp: You can never go wrong with some shrimp in your pasta! Not only is this crustacean a complete protein, but it’s also iron-rich and high in selenium to bolster your blood cells and help lower your blood pressure. Shrimp is also low in mercury, making it a good staple if your eating patterns focus more on the “surf” than the “turf.”
• Cheese: There’s a lot to love here, and not just for your taste buds. Cheese is a good source of casein and whey, complete proteins that maintain your muscles and help keep them in top shape, while calcium has your bones covered. The minerals selenium and zinc protect your immunity and help balance your hormones. There are also nutritious fats like omega-3s, which every cell in your body needs to stay healthy.

Nutrition information* (per serving)

Serves 8

Calories: 420 (26% calories from fat)
Protein: 32 g
Carbohydrates: 48 g
Fat: 12 g
Calcium: 114 mg

*Without feta cheese

Note: If adding feta, total calories will increase, along with total fat and sodium. Use sparingly or look for fat-free feta.

— Republished courtesy of Speaking of Women’s Health.