Creamy Garlic Pasta with Shrimp and Vegetables
Shrimp, like most fish is also an excellent source of omega-3 fatty acids which is good for fighting depression and improving your mood.
This perfect summer dish made with a garlic, lemon, Middle Eastern-inspired yogurt sauce with pasta, shrimp, peas, red bell pepper and asparagus. Serve with Slices of cucumber and tomato tossed with lemon juice and olive oil. You will be surprised that this super-quick pasta is actually low in fat and high in fiber despite its tastiness.
Active Time: 30 minutes
Total Time: 30 minutes
(Make 4 serves)
Amount Per Serving (about 2 cups each): 385 Calories, 34 g. Protein, 53 g. Carbohydrates, 0 g. added Sugars, 10 g. Dietary Fiber, 6 g. Fat ( 1 g. sat , 3 g. mono ), 168 mg. Cholesterol, 658 mg. Sodium, 887 mg. Potassium
Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (71% dv), Folate (60% dv), Iron & Magnesium (35% dv), Calcium & Zinc (28% dv), Potassium (25% dv).
Carbohydrate Servings: 2
Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat
- 6 oz. of whole-wheat spaghetti
- 12 oz. of peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
- 1 bunch asparagus, trimmed and thinly sliced
- 1 large red bell pepper, thinly sliced
- 1 cup of fresh or frozen peas
- 3 cloves garlic, chopped
- 1 1/4 tsp. of kosher salt
- 1 1/2 cups of non-fat or low-fat plain yogurt
- 1/4 cup of chopped flat-leaf parsley
- 3 Tbsp. of lemon juice
- 1 Tbsp. of extra-virgin olive oil
- 1/2 tsp. of freshly ground pepper
- 1/4 cup of toasted pine nuts (see Tip, optional)
- Bring large-size pot of water to a boil.
- Add spaghetti and cook 2 min less than package directions.
- Add shrimp, asparagus, bell pepper and peas and cook about 2-4 min more, until pasta is tender and shrimp are cooked. Drain well.
- Mash garlic and salt in large-size bowl until a paste forms.
- Whisk in yogurt, parsley, lemon juice, oil and pepper.
- Add pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
- Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or 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.
- Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.
Source : EatingWell
Recipe Under : 300 to 400 Calories - Asparagus - Bell pepper - Pine Nut - Stir Fry