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.
Ingredients
|
4 cups
|
whole wheat pasta (such as fusilli or penne)
|
1 L
|
|
1 tbsp
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olive oil
|
15 mL
|
|
3
|
cloves garlic, minced
|
3
|
|
1
|
bunch broccoli, chopped
|
1
|
|
1
|
red bell pepper, sliced
|
1
|
|
2 cups
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grape tomatoes, halved
|
500 mL
|
|
12 oz
|
shrimp, peeled, deveined and halved
|
375 g
|
|
1 tsp
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dried Italian herb seasoning
|
5 mL
|
|
1/2 tsp
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salt
|
2 mL
|
|
1/2 tsp
|
freshly ground black pepper
|
2 mL
|
Instructions
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
Amount
Teneur
Calories / Calories
299
Saturated / saturés
0.7 g
+ Trans / trans
0 g
Cholesterol / Cholestérol
65 mg
19%
Sodium / Sodium
448 mg
17%
Carbohydrates / Glucides
50.5 g
Sugars / Sucres
4.2 g
Protein Protéines
19.4
23%
Vitamin A / Vitamine A
147%
Vitamin C / Vitamine C
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
Variation:
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.
Contributor
Beth Gould, Dietitian, ON