Red Sea
recipe by Robin Miller; nutritional analysis and text by Elizabeth M. Ward, M.S., R.D.
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Shrimp Marinara over Linguine
1 lb linguine
2 tsp olive oil
2 shallots
2 cloves garlic
1 tsp dried oregano
1 tsp dried basil
1/2 tsp crushed red-pepper flakes
1 (15 oz) can diced tomatoes
1 (15 oz) can tomato sauce
1 lb large shrimp, peeled and deveined
MF tip: To save a few bucks, buy shrimp in their shells and prep them yourself. It's easy. First, if the shrimp has a head, pinch it off right above the shell. Then, pull off the legs: Grab them between your thumb and forefinger, pinch, and pull. All that's holding the meat inside the shell at this point is the tail. To get rid of it, grab the shrimp where the tail joins the body-but don't rip! Instead, pinch to separate the meat from the tail; push it out of the top of the shell. Then, use a deveining tool, a knife, or your fingernail to remove the dark vein along the shrimp's back.
To make: [1] Cook pasta according to package directions; drain. [2] In a large skillet, heat olive oil over medium-high heat. [3] In a food processor, pulse shallots and garlic until minced. [4] Add shallots and garlic to skillet; sauté for 1 minute. Stir in oregano, basil, and red-pepper flakes. [5] Add diced tomatoes and tomato sauce; bring mixture to a boil. [6] Reduce heat, cover, and simmer 10 minutes. Add shrimp to sauce, cover skillet, and cook 2 more minutes, until shrimp are pink and cooked through. [7] Pour sauce over linguine; serve with roasted asparagus. (To prepare asparagus, chop ends off stems, coat with a bit of olive oil, and bake no more than 10 minutes. One serving equals 10 spears.) Makes 4 servings.
[A] A single serving of enriched linguine supplies about 30% of your daily allotment of thiamin, a B vitamin that's essential for converting the carbs in pasta into the fuel you need to power your muscles.
[B] To get the most nutritional bang per clove, let fresh, chopped garlic sit for 10 to 15 minutes before cooking with it. Oxygen helps activate and strengthen the bounty of proven cancer-fighting, bacteria-killing compounds called flavonoids in the flavorful herb.
[C] Eating shrimp may help you breathe easier. Recent studies show that the high level of vitamin D in the tiny crustaceans is good for the lungs, helping improve their efficiency and functioning.
[D] Asparagus is an excellent source of rutin, a plant substance that teams up with vitamin C in the body and helps strengthen your capillary walls. These tiny vessels supply all the muscles and organs in your body with blood.
[E] Besides adding a touch of authentic Italian flavor to any dish, oregano is good for you. Just a teaspoon supplies you with a hefty dose of vitamin K, a nutrient your body has to have in order for your blood to clot properly.
Per serving:
690 calories, 45 g protein,118 g carbs, 6 g fiber, 6 g fat
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