HELPFUL HINTS
— Use a potato peeler to peel orange strips. Try not to take white pith with the peel.
— Any short cut pasta such as penne or bowtie can be used.
— Any type of pasta sauce can be used.
— A quick way to chop fresh basil is to snip the leaves with a scissors.
Wine suggestion: An herbal sauvignon blanc.
COUNTDOWN
— Place a large pot of water for the pasta on to boil.
— Make salad and set aside.
— Make the shrimp dish.
SHOPPING LIST
To buy: 1 bottle low-sodium pasta sauce, 1 orange, 3/4 pound peeled and deveined large shrimp, 1 bottle cayenne pepper, 1 bunch fresh basil, 1 package rotelli (corkscrew) pasta, 1 bag washed, ready-to-eat Italian-style salad, 1 can low-sodium cannellini beans and 1 small piece Parmesan cheese.
Staples: Olive oil, minced garlic, onion, reduced-fat oil and vinegar dressing, salt and black peppercorns.
Orange peel adds intriguing flavor to this shrimp and tomato pasta dish. Fresh basil and Parmesan cheese add additional flavor. This colorful dish is served over a bed of rotelli (corkscrew pasta.) The shrimp cook quickly in the tomato and orange sauce.
A salad with cannellini beans — large white Italian kidney beans — completes the meal.
Basil Shrimp Pasta
2 teaspoons olive oil
1 cup sliced onion
1 teaspoon minced garlic
1 cup low-sodium pasta sauce
1 cup water
4 strips orange peel, about 2 inches by 1/2 inch
3/4 pound peeled and deveined large shrimp
1/8 teaspoon cayenne pepper
Salt and freshly ground black pepper
1 cup chopped fresh basil
1/4 pound rotelli (corkscrew) pasta, (about 1 1/2-cups)
2 tablespoons freshly grated parmesan cheese
Place large pot of water on to boil for the pasta. Heat oil in a large nonstick skillet over medium-high heat. Add onion and sauté 3 minutes without browning. Add garlic and sauté another minute. Add pasta sauce, water and orange peel and cook 5 minutes. Lower heat to medium and add shrimp and cayenne pepper. Cook gently 2 to 3 minutes, turning shrimp over until shrimp are pink. Add salt and freshly ground black pepper to taste. Remove orange peel and stir in basil.
While sauce cooks, add pasta to boiling water and cook for 8 minutes or according to package instructions; drain and divide between the two dinner plates.
Spoon shrimp and sauce over the cooked pasta, sprinkle with Parmesan cheese and serve. Serves: 2
Per serving: 513 calories (17 percent from fat), 9.7 grams fat (2.1 grams saturated, 4.5 grams monounsaturated), 283 milligrams cholesterol, 46.6 grams protein, 59.9 grams carbohydrates, 5.4 grams fiber, 326 milligrams sodium.
Italian Salad with Cannellini Beans
4 cups washed, ready-to-eat Italian-style salad
1/2 cup rinsed and drained low-sodium cannellini beans
2 tablespoons reduced-fat oil and vinegar dressing
Place salad in a bowl. Add the beans and toss with the dressing. Serves: 2
Per serving: 102 calories (13 percent from fat), 1.5 grams fat (0.2 grams saturated, 0.4 grams monounsaturated), 1 milligrams cholesterol, 6.1 grams protein, 17.6 grams carbohydrates, 5.2 grams fiber, 14 milligrams sodium.
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