Shrimp, Vegetables and Whole Wheat Pasta

Makes 6 servings

Preparation Time: 15 min
Cooking Time: 10 min

This is a very attractive one-dish meal with lots of color, and it's simple to make and tastes great. It looks like a lot of food on the plate, so it satisfies you visually, but it is loaded with vegetables and there's not too much pasta.


4 cups whole wheat pasta (such as fusilli or penne) 1 L
1 tbsp olive oil 15 mL
cloves garlic, minced
bunch broccoli, chopped
red bell pepper, sliced
2 cups grape tomatoes, halved 500 mL
12 oz shrimp, peeled, deveined and halved 375 g
1 tsp dried Italian herb seasoning 5 mL
1/2 tsp salt 2 mL
1/2 tsp freshly ground black pepper 2 mL


Step 1
Cook pasta according to package directions until al dente (tender to the bite). Drain.

Step 2
Meanwhile, heat a large skillet over medium-high heat. Add oil and swirl to coat pan. Sauté garlic for 1 minute, being careful not to burn it. Add broccoli, red pepper and tomatoes; sauté for 5 to 7 minutes or until vegetables are tender-crisp. Add shrimp and cook, turning once, until opaque and slightly browned, about 4 minutes. Stir in pasta, Italian seasoning, salt and pepper.

Nutrition & Notes

Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Calories / Calories 299
Fat / Lipides 4.3 g
Saturated / saturés 0.7 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 65 mg
Sodium / Sodium 448 mg
Carbohydrates / Glucides 50.5 g
Fiber / Fibres 7.7 g
Sugars / Sucres 4.2 g
Protein Protéines 19.4
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Very high in: Vitamin C, niacin, folate and magnesium
High in: Dietary fiber, vitamin A, iron, thiamine, vitamin B6, vitamin B12 and zinc
Diabetes Food Choice Values
1 1⁄2 Carbohydrates
1 Meat & Alternatives
Change some of the vegetables for variety. You could try sugar snap peas, snow peas or spinach instead of the broccoli, or yellow pepper or carrot instead of the red pepper. Or use a frozen vegetable blend.
The dish does not have a lot of sauce. If you prefer a saucier dish, add a little pesto or a creamy tomato sauce. If using pesto, omit the Italian seasoning.
Beth Gould, Dietitian, ON