You don’t have to give up pasta on a diet just switch to whole wheat pasta it is healthier and just as tasty. Another tip on saving calories is to control your portion size it is easy to over do it on pasta most of us find ourselves filling our plates. You don’t have to load up your plate to feel satisfied portion out a little less then 1/3 of your plate and you will feel satisfied.
- 1 bunch (about 1lb) broccoli rabe or broccoli, cut into 3″ pieces.
- 8 oz whole wheat penne 4 Tbsp olive oil 1 lb med shrimp, peeled and deveined.
- 2 tsp minced garlic 1/2 tsp red-pepper flakes
- 1/3 cup seafood broth or reduced sodium chicken broth.
- 1/2 cup chopped fresh basil.
- 1/3 cup grated parmesan.
Bring 4 qt water to a boil in large pot over high heat. Add broccoli rabe and cook until crisp tender, about 1 1/2 minutes. Remove with slotted spoon or tongs and plunge into cold water. Drain and set aside. In same water, cook pasta per package directions.
Heat 2 Tbsp of the oil in large nonstick skillet over medium heat. Place shrimp in pan in single layer. Cook, stirring once or twice, until shrimp are pink and just cooked through, about 2 minutes. With slotted spoon or tongs, transfer shrimp to bowl and set aside.
Add remaining 2 Tbsp oil to pan and cook garlic over medium heat 30 seconds. Add red-pepper flakes and broccoli rabe and cook until soft not soggy, about 2 minutes. Add shrimp, broth, and basil and heat through, about 1 minute. Drain pasta and transfer to large to large serving bowl. Toss with cheese. Add shrimp and broccoli rabe mixture and toss. Serve immediately.
4 Per Serving:
525 cal, 37 g protein, 50 g carb, 5 g fiber, 19.5 g fat, 3.5 g sat fat, 358 mg sodium.
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