Cioppino Shrimp over Pasta
Serve with green salad
A fast & simple Italian seafood menu
Although shellfish has dietary cholesterol, it has almost no saturated fat, which is the culprit for raising your cholesterol.
1 tablespoon olive oil
1 onion, thinly sliced
8 cloves garlic, peeled and chopped
1 cup red wine
½ teaspoon fennel seed (optional but delicious)
1 teaspoon oregano
½ teaspoon basil
½ teaspoon black pepper
1 red bell pepper, thinly sliced
2 carrots, diced
2 stalks celery, thinly sliced
12 mushrooms, sliced
1 14-oz can diced tomatoes
2 tablespoon tomato paste
1 pound pink shrimp, peeled and deveined
8 ounces whole wheat pasta
Heat oil in large nonstick pan over medium-high heat. Sauté onion and garlic until golden. Add wine, scraping up any browned bits from the pan.
Add peppers, carrots, celery, mushrooms, tomatoes, tomato paste, herbs and spices, and pepper. Cover pan tightly and simmer slowly for 20 minutes.
Add shrimp to pan, cover and simmer for an additional 5 minutes, or until shrimp turns pink. Be careful not to overcook at this step so that the shrimp remain juicy.
While cioppino is cooking, boil whole wheat pasta. Serve cioppino over pasta if desired.
Per serving, without pasta: 257 calories, 24 gm protein, 22 gm carbohydrate, 4 gm fat, 1 gm sat fat, 3 gm mono, 173 mg cholesterol, 6 gm fiber, 324 mg sodium
Per serving, with 2 ounces pasta: 448 calories, 31 gm protein, 64 gm carbohydrates, 5 gm fat, 1 gm sat fat, 3 gm mono, 173 mg cholesterol 7 gm fiber, 327 mg sodium
THE SEASONED COOK notes that it sounds like a lot of garlic, but you’ll be surprised at how mild the garlic flavor is when prepared this way. For a more hearty meal, serve over whole wheat pasta. If you don’t cook with wine, substitute chicken or vegetable broth.