Shrimp Scampi With Whole-Wheat Pasta - 48g Carbs, 8g Fiber OR 10g Carbs, 4g Fiber
From: The South Beach Diet (Phase 2)
A Comforting Pasta Dish
This sumptuous shrimp and pasta dish makes the perfect comforting
winter meal. Unlike traditional heavy pasta recipes, we used South
Beach Diet-friendly ingredients, such as whole-wheat pasta, extra-virgin
olive oil, lemon juice, and fresh parsley to create a more wholesome, well-balanced, and flavorful dish.
We've improved this quick classic by replacing the usual butter with
monounsaturated extra-virgin olive oil. And we've switched out highly
processed white pasta for high-fiber whole-wheat. (For a Phase 1 version,
see the Variation.) Using peeled and deveined shrimp makes preparing
the dish a breeze.
Hands-on time: 15 min
Total time: 25 min
Servings: 4
8 oz whole-wheat spaghetti or cappellini
3 Tbsp extra-virgin olive oil
1 medium red bell pepper, thinly sliced
5 large garlic cloves, minced
1/2 cup white wine OR lower-sodium chicken broth
1/8 tsp red pepper flakes, or to taste
1 1/2 lb peeled and deveined large shrimp
2 Tbsp fresh lemon juice
1/3 cup chopped fresh parsley
Salt and freshly ground black pepper
Bring a large pot of lightly salted water to a boil. Add the pasta and
cook according to package directions. Drain.
While the pasta is cooking, in large nonstick skillet, heat the oil over
medium-high heat. Add the bell pepper and cook, stirring, for 2 minutes.
Add the garlic and cook, stirring, for 1 minute. Add the wine and pepper
flakes. Bring to a simmer and cook until the liquid is slightly reduced,
about 1 minute longer.
Add the shrimp and cook, stirring, until they turn pink and are just
opaque in the center, about 3 minutes. Remove the pan from the heat
and stir in the lemon juice.
In a large serving bowl, combine the drained pasta, shrimp mixture,
and parsley. Season with salt and pepper to taste. Toss well and
serve.
Variation:
If you're on Phase 1, simply serve the shrimp on 1 cup of sauteed baby
spinach and omit the pasta.
Servings: 4
Nutrition per Serving:
490 Calories, 14g Fat, 2g Sat, 44g Protein, 48g Carbs, 8g Fiber, 261mg Sodium
Servings: 4
Nutrition per Serving (with spinach instead of pasta):
315 Calories, 14g Fat, 2g Sat, 38g Protein, 10g Carbs, 4g Fiber, 449mg Sodium
