Posted on December 30, 2020 at 3:45 PM by Madhu Gadia
I created this whole-grain recipe for the Diabetic Cooking Magazine. The article's focus was Healthy Whole Grains, featuring wholesome, low fat, low calorie, delicious main dishes and sides.
This dish has a wonderful international fusion of flavor with lots of greens and an extra zing of chili flakes.
6 ounces (about 2 cups) uncooked whole wheat penne pasta
2 tablespoons extra virgin olive oil
12 ounces large shrimp, peeled and deveined
½ cup dry white wine
1 cup onion, sliced
4 garlic cloves, finely chopped
1-2 teaspoons chili flakes (optional)
1 pound mixed greens (collard, kale, and/or Swiss chard), washed and drained
1/2 teaspoon salt, or to taste
Grated Parmesan cheese (optional)
1. Bring large pot of water to boil; add pasta and cook 9 minutes or until al dente. Reserve 1 cup pasta water and set aside. Drain and rinse pasta.
2. Heat large skillet to medium heat, add shrimp and wine. Cover and cook 1 to 2 minutes until shrimp are pink and opaque. Transfer to bowl and set aside.
3. Heat oil in same skillet on medium-high heat. Add onions and cook 2 to 3 minutes until onions are translucent. Add garlic, red pepper flakes, if desired, and stir 1 to 2 minutes. Stir in greens and salt. Add reserved pasta water and cover with lid. Cook 2 to 3 minutes until greens are wilted. (Taste the greens and sauce and adjust salt and red pepper flakes to taste.)
4. Toss in pasta and shrimp. Garnish with Parmesan cheese, if desired. Serve immediately.
Makes 5 to 6 servings
(1 cup per serving)
Calories 305, Total Fat 7g, Saturated Fat 1g, Protein 21g, Carbohydrate 34g, Cholesterol 100mg, Dietary Fiber 6g, Sodium 369mg
(Recipe by Madhu Gadia for Diabetic Cooking Magazine: Healthy Whole Grains, Wholesome main dishes and sides)