Healthy Recipe:

Recipe: Prawns puttanesca




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Recipe: Prawns puttanesca

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00074
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: Rich with Mediterranean flavors — olives, anchovies and capers — this sauce cooks in 5 minutes, retaining its freshness when tossed with shrimp. Serve with pasta.

By Mayo Clinic staff
Serves 4

Ingredients

    • 1 tablespoon olive oil
    • 1 1/4 pounds large prawns (shrimp), peeled and deveined
    • 1/2 teaspoon salt
    • 1/2 teaspoon freshly ground black pepper
    • 2 tablespoons dry white wine
    • 4 tomatoes, peeled and seeded, then diced
    • 1/4 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
    • 3 cloves garlic, minced
    • 1/4 cup chopped pitted Nicoise olives
    • 2 tablespoons capers, rinsed and chopped
    • 6 anchovy fillets, rinsed and finely chopped
    • 1 tablespoon grated lemon zest
    • 1 tablespoon chopped fresh flat-leaf (Italian) parsley
    • 1 tablespoon chopped fresh basil
    • 1/2 teaspoon red pepper flakes (optional)

Directions

In a large, nonstick saute or frying pan, heat the olive oil over medium-high heat. Add the shrimp, sprinkle with the salt and black pepper, and cook for about 3 minutes. Turn the shrimp and cook until opaque and pink, about 2 minutes longer. Transfer to a bowl and keep warm.

Add the wine and deglaze pan, stirring with a wooden spoon to scrape up any browned bits. Add the fresh and sun-dried tomatoes and the garlic. Reduce the heat to medium and simmer until the tomatoes are tender, about 3 minutes.

Add all the remaining ingredients and cook for about 2 minutes longer to allow the flavors to blend. Return the shrimp to the pan and toss well to coat. Serve immediately.

Nutritional analysis per serving

Calories284 Sodium588 mg
Total fat8 g Total carbohydrate23 g
Saturated fat1 g Dietary fiber4 g
Monounsaturated fat4 g Protein31 g
Cholesterol132 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00074 April 15, 2011

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