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Shrimp and vegetables with whole wheat pasta

Food

Shrimp and vegetables with whole wheat pasta

Food Shrimp and Vegetables with Whole Wheat Pasta

Shrimp and Vegetables with Whole Wheat Pasta

  • 1Boil pasta

    Bring water to a full rolling boil. Add pasta to boiling water. Stir while returning to a brisk broil. Reduce heat. Simmer for 9 to 12 minutes or until just tender. Drain well and use immediately.

  • 2Prepare tomatoes, peppers and shallots to bake

    Coat baking sheets with vegetable oil spray (not listed). Place tomatoes and peppers on sheet pans in a single layer. Place shallots on separate sheet pans. Do not overcrowd.

  • 3Roast tomatoes and peppers

    Roast tomatoes and peppers in a preheated 425°F oven for 20 minutes and shallots for 25 minutes, or until lightly golden.

  • 4Sauté garlic

    Add 1 teaspoon oil and 1-2/3 tablespoon garlic in a stockpot. Sauté over medium heat for 1 minute or until aroma is evident.

  • 5Add tomatoes, peppers and shallots

    Add roasted tomatoes, peppers and shallots. Stir to combine, and let simmer for 2 minutes.

  • 6Deglaze and simmer

    Deglaze with 2 tablespoons sherry. Simmer for 2 to 3 minutes, or until reduced by half.

  • 7Stir in stock and pepper

    Stir in 1½ cup stock and ¼ teaspoon black pepper. Bring to a boil. Reduce heat, and simmer for 10 minutes.

  • 8Purée to make coulis

    Using a hand blender, process sauce until smooth puree. Hold the coulis (sauce) hot. It will be used later on in each serving of stir-fry.

  • 9Combine herbs

    In a bowl, add fresh herbs. Place herb mixture in an airtight container.

  • 10Blanch squash

    Blanch squash in boiling water for 5 to 7 minutes, or until slightly tender. Shock in an ice water bath.

  • 11Begin stir fry

    Preheat sauté pan or wok on medium high.

  • 12Add oil, garlic and some shrimp

    To the sauté pan, add ½ teaspoon oil, ½ teaspoon garlic and 8 shrimp. Sauté for 30 seconds or until shrimp are pink and opaque, then add ¼ cup onion, ¼ cup peppers and ¼ cup squash. Stir to combine. Stir-fry by tossing frequently for 30 seconds. Deglaze pan with 2 tablespoons stock.

  • 13Add more ingredients to the sauté pan

    To the sauté pan, add ¾ cup cooked pasta, 4 oz. ladle hot coulis, ½ cup spinach and 10 tomato halves. Stir quickly to fully incorporate and sauté for 1 minute or until heated through. Add 2 teaspoons sherry vinegar, and simmer for 30 seconds.

  • 14Serve

    Add 1 teaspoon herbs, 2 teaspoons cheese and dash of crushed pepper. Toss and serve immediately.

Ingredients

Yields: Six servings

Nutrition Facts

  • Name Value
  • Calories 300
  • Carbs 50g
  • Protein 19g
  • Fat 5g
  • Saturated Fat 1g
  • Sodium 370mg
  • Fiber 7g
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