Wednesday, January 29, 2014

Pesto Shrimp with Sun-dried Tomatoes over Linguine


Shrimp is a quick cooking, lean protein… perfect for those nights where you just want dinner on the table. I buy raw frozen vs. pre-cooked frozen most often, it fits in the budget, doesn’t get overcooked, and is pretty easy to prepare. Pair with a quick cooking starch and plenty of vegetables and dinner is ready. This shrimp dish is cooked in a light white sauce with pesto and served over pasta. I would have thrown some spinach in, if I had it on hand- that would be delicious! If you know me, a big garden salad or few cups of vegetables will complete the meal.

 

How to defrost frozen shrimp: It’s easy! Shrimp can be placed in a colander under cold, running water for a few minutes, until soft. It can also be pulled out the night before and defrosted in the refrigerator overnight. Once defrosted, shrimp should not be re-frozen. Take out what you know you will use for the meal or for the next day.

 

As far as pasta goes, portion control is key; especially for people with diabetes or those watching their weight. 1 cup of pasta doesn’t seem like a lot, but it contains 240 calories and almost 45 g of carbohydrates. Whole wheat pasta has more fiber, making it a more filling and better choice. If you have tried several brands and haven’t found one you like, consider a variety with added fiber. One of my favorites is Dreamfield’s pasta; it tastes almost like regular semolina pasta.

 

Pesto Shrimp with Sun-dried Tomatoes over Linguine

Serves 6

 

Ingredients:

1.5 pound large frozen shrimp, thawed

2 Tbsp olive oil

3 garlic cloves, chopped

¼ cup prepared pesto

½ cup low sodium vegetable broth

1/3 cup white wine (optional)

½ cup chopped sun-dried tomatoes, without oil

1 pound pasta (whole grain/high fiber preferred)

 

Directions:

1. Bring pot of water to a boil for the pasta, cook as directed. Meanwhile, heat oil in a large frying pan over medium heat. Add garlic and sauté.

2. Add shrimp, pesto, vegetable broth/wine, and sun-dried tomatoes and simmer for 5 minutes.

3. Serve shrimp and sauce over pasta and enjoy!

 

Nutrition Facts: 1 1/3 cups pasta w/ 4 oz shrimp and sauce

440 calories, 11 g fat (2 g saturated), 61 g carbohydrates, 10 g fiber, 27 g protein,145 mg sodium, 870 mg sodium

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