Shrimp and Pasta Recipe

Why This Shrimp Pasta is Healthy:

1. Shrimp: Shrimp is an excellent source of lean protein, low in calories, and rich in essential nutrients such as iodine, selenium, and B vitamins (like B12 and niacin). It’s also one of the best sources of omega-3 fatty acids, which support heart health.
2. Whole Wheat Pasta: Unlike traditional refined pasta, whole wheat pasta is made from whole grains, providing more fiber and essential nutrients like B vitamins and minerals. The fiber helps support digestion, manage blood sugar levels, and keeps you feeling fuller longer.
3. Vegetables: By adding broccoli, zucchini, and bell peppers, we boost the fiber, antioxidants, and overall nutritional content. These vegetables are low in calories but packed with vitamin C, vitamin A, folate, and fiber – all essential for overall health, skin, immune function, and digestive health.
4. Olive Oil: Olive oil is a heart-healthy fat, rich in monounsaturated fats and polyphenols, which have anti-inflammatory properties and may help lower cholesterol levels.
5. Lemon and Garlic: The garlic-lemon sauce not only brightens up the dish but also adds immune-boosting benefits. Garlic is known for its anti-inflammatory and antioxidant properties, while lemon provides vitamin C to support your immune system.

Ingredients:

• 8 oz whole wheat spaghetti (or any whole grain pasta of your choice)
• 1 lb large shrimp, peeled and deveined
• 1 tablespoon olive oil (plus extra for drizzling)
• 3 garlic cloves, minced
• 1 teaspoon red pepper flakes (optional, for a little heat)
• Zest and juice of 1 lemon
• 1/4 cup dry white wine (or vegetable broth for a non-alcoholic option)
• 1/2 cup cherry tomatoes, halved
• 1 cup broccoli florets, steamed or blanched
• 1 medium zucchini, sliced into half moons
• 1 red bell pepper, thinly sliced
• 1/2 cup spinach (or any leafy greens like kale or arugula)
• Salt and pepper, to taste
• Fresh parsley, chopped, for garnish
• Grated Parmesan cheese, for topping (optional)

Instructions:

1. Prepare the Pasta:

Start by cooking the pasta. In a large pot of boiling salted water, cook the whole wheat spaghetti according to package instructions, usually 8-10 minutes, until the pasta is al dente. Make sure to stir occasionally to prevent the pasta from sticking together. Once the pasta is cooked, drain it, but be sure to reserve 1/2 cup of the pasta water to help create a silky sauce later. Set the pasta aside.

2. Cook the Shrimp:

While the pasta is cooking, heat a large skillet over medium-high heat. Add 1 tablespoon olive oil. When the oil is hot, add the shrimp to the pan. Season with a pinch of salt and pepper. Cook the shrimp for about 2-3 minutes on each side or until they are pink and opaque. Be careful not to overcook the shrimp. Once cooked, remove them from the pan and set aside.

3. Make the Garlic-Lemon Sauce:

In the same skillet, lower the heat to medium. Add a little more olive oil if necessary, and then add the minced garlic and red pepper flakes (if using). Sauté for 1-2 minutes until the garlic is fragrant but not burned. Then, pour in the white wine (or vegetable broth) and use a spoon or spatula to scrape any tasty bits of shrimp that are stuck to the skillet. Allow the wine to simmer for 2-3 minutes, reducing slightly.

Next, add the lemon zest and lemon juice, and stir to combine. These fresh citrus notes will add brightness and flavor to the sauce. Add the spinach and cherry tomatoes and sauté until the spinach wilts and the tomatoes soften, about 2-3 minutes.

4. Add the Vegetables:

Now it’s time to add the vegetables. Add the steamed broccoli, zucchini, and red bell pepper into the pan. Stir everything gently and let the vegetables heat through, for another 3-4 minutes. The broccoli should remain slightly crisp, and the zucchini and bell peppers should soften just enough to absorb the flavors of the sauce.

5. Combine Shrimp and Pasta:

Once the vegetables are cooked, return the shrimp to the pan. Then, add the cooked pasta along with the reserved pasta water. Stir everything together, ensuring the pasta is coated with the garlic-lemon sauce and the shrimp and vegetables are well-distributed throughout the dish. Taste and adjust the seasoning with more salt and pepper if necessary.

6. Serve and Garnish:

Once everything is well combined and heated through, divide the shrimp pasta among 4 plates. Garnish with freshly chopped parsley and a sprinkle of Parmesan cheese, if desired. A light drizzle of olive oil on top adds a nice finish.

Nutritional Information (per serving):

• Calories: ~425 calories
• Protein: ~30g
• Carbohydrates: ~45g
• Fat: ~12g (healthy fats from olive oil)
• Fiber: ~8g
• Vitamin C: High (from the vegetables, especially the bell peppers and spinach)
• Omega-3s: Moderate (from shrimp)

Why This Recipe is Packed with Health Benefits:

1. Rich in Fiber: Thanks to the whole wheat pasta and the mix of vegetables, this dish is rich in fiber. Fiber promotes better digestion, helps manage blood sugar levels, and supports weight loss by keeping you full longer.
2. Antioxidants: The variety of vegetables (broccoli, zucchini, bell peppers, and spinach) offer antioxidants like vitamin C, beta-carotene, and flavonoids, which help combat oxidative stress in the body and reduce inflammation.
3. Heart-Healthy Fats: Olive oil is a key source of healthy monounsaturated fats, which have been shown to support heart health by lowering LDL (bad cholesterol) and improving HDL (good cholesterol).
4. Protein-Rich: Shrimp provides a lean protein that’s low in fat and packed with essential amino acids. Protein is necessary for muscle growth, repair, and maintaining a healthy metabolism.

Variations and Customization Ideas:

This recipe is highly customizable. Here are some ways to make it your own:

• Switch the Protein: If you’re not a fan of shrimp, this recipe works great with other lean proteins like chicken breast, salmon, or even tofu for a vegetarian option.
• Use Different Veggies: Feel free to experiment with other vegetables like asparagus, kale, or artichoke hearts for a unique twist. The more variety you add, the more nutrients and flavor you’ll get.
• Add More Herbs: Fresh herbs like basil, oregano, or thyme can bring additional flavors to the dish. You can stir them into the sauce or use them as a garnish.
• Make it Spicy: If you like spice, add more red pepper flakes or even a dash of cayenne pepper to give the dish a little heat.

Conclusion:

This Healthy Shrimp Pasta with Garlic-Lemon Sauce and Vegetables is a well-rounded dish that is not only delicious but also full of nutrients your body will love. By using fresh vegetables