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Good Eats: Shrimp Fra Diavolo

Yield: 4 servings (serving size: 1 cup pasta and about 1 1/4 cups sauce)


Ingredients

  • 8 ounces uncooked linguine
  • 2 tablespoons extra-virgin olive oil, divided 
  • 1 1/2 tablespoons minced garlic, divided
  • 1 pound medium shrimp, peeled and deveined 
  • 3/4 cup diced onion 
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 2 tablespoons tomato paste 
  • 1 tablespoon fresh lemon juice 
  • 1 3/4 cups canned crushed tomatoes 
  • 1/4 teaspoon salt 
  • 1 (14.5-ounce) can diced tomatoes, drained 

  • Preparation

    1. 1. Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.
    2. 2. While pasta cooks, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons garlic and shrimp; sauté or 3 minutes or until shrimp are done. Remove from pan; keep warm.
    3. 3. Add remaining 1 tablespoon oil and onion to pan; sauté 5 minutes or until softened. Stir in remaining 1 tablespoon garlic, pepper, basil, and oregano; cook 1 minute, stirring constantly. Stir in tomato paste and lemon juice; cook 1 minute or until slightly darkened. Stir in crushed tomatoes, salt, and diced tomatoes; cook 5 minutes or until thickened. Return shrimp to pan; cook for 2 minutes or until thoroughly heated. Serve over pasta.

    4. Nutritional Information

      Amount per serving
      • Calories: 477
      • Fat: 10.7g
      • Saturated fat: 1.4g
      • Monounsaturated fat: 5.3g
      • Polyunsaturated fat: 1.7g
      • Protein: 33g
      • Carbohydrate: 59.4g
      • Fiber: 5.4g
      • Cholesterol: 172mg
      • Iron: 5.4mg
      • Sodium: 552mg
      • Calcium: 121mg

(Source: blog.madsweat.com)

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Good Eats: Walnut and Rosemary Oven-Fried Chicken

Yield: 4 servings (serving size: 1 cutlet)
Total: 30 Minutes

Ingredients

  • 1/4 cup low-fat buttermilk 
  • 2 tablespoons Dijon mustard 
  • 4 (6-ounce) chicken cutlets 
  • 1/3 cup panko (Japanese breadcrumbs) 
  • 1/3 cup finely chopped walnuts 
  • 2 tablespoons grated fresh Parmigiano-Reggiano cheese
  • 3/4 teaspoon minced fresh rosemary
  • 1/4 teaspoon kosher salt 
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray 
  • Rosemary leaves (optional)

Preparation

  1.  Preheat oven to 425°.
  2.  Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
  3.  Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.
4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.
Nutritional Information
Amount per serving
  • Calories: 287
  • Fat: 9.4g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 5.1g
  • Protein: 42.7g
  • Carbohydrate: 6g
  • Fiber: 0.9g
  • Cholesterol: 101mg
  • Iron: 1.6mg
  • Sodium: 379mg
  • Calcium: 66mg

(Source: blog.madsweat.com)

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Good Eats: Pepperoni, Onion, and Olive Pizza

Pepperoni, Onion, and Olive Pizza Recipe
Yield: Serves 6 (serving size: 1 slice)

Total: 40 Minutes

Recipe Time

Total: 40 Minutes 

Ingredients

  • 1 pound refrigerated fresh whole wheat pizza dough
  •  Cooking spray 
  • 1 tablespoon yellow cornmeal 
  • 1/2 cup lower-sodium marinara sauce (such as McCutcheon’s) 
  • 1/2 cup thinly sliced sweet onion 
  • 2 ounces pepperoni slices 
  • 10 niçoise olives, pitted and halved lengthwise 
  • 3/4 cup (3 ounces) preshredded reduced-fat Italian-blend cheese

Preparation 
  • 1. Preheat oven to 450°.
  • 2. Place dough in a bowl coated with cooking spray; let dough stand, covered, for 15 minutes.
  • 3. Sprinkle a baking sheet with cornmeal; roll dough into a 12-inch circle on prepared baking sheet. Spread sauce evenly over dough, leaving a 1/2-inch border. Top with onion, pepperoni, and olives; sprinkle with cheese. Bake at 450° on bottom oven rack for 17 minutes or until crust is golden.

  1. Nutritional Information

    Amount per serving
    • Calories: 307
    • Fat: 8.7g
    • Saturated fat: 3.3g
    • Monounsaturated fat: 3.1g
    • Polyunsaturated fat: 1.7g
    • Protein: 13.5g
    • Carbohydrate: 48.4g
    • Fiber: 1.7g
    • Cholesterol: 15mg
    • Iron: 2.8mg
    • Sodium: 799mg
    • Calcium: 109mg

(Source: blog.madsweat.com)