Fennel & Shrimp Fra Diavolo

Fennel & Shrimp Fra Diavolo

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From: EatingWell Magazine, May/June 2015

Sweet shrimp and fennel pair perfectly with the spicy, garlicky tomato sauce in this healthy Italian pasta recipe. If you're not a fan of heat, adjust the amount of crushed red pepper to taste. Serve with a green salad and red-wine vinaigrette or sautéed green vegetables.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 8 ounces whole-wheat penne
  • ¼ cup extra-virgin olive oil
  • 1 small onion, sliced
  • 1 medium fennel bulb, cored and sliced, fronds chopped and reserved
  • 4 large cloves garlic, grated or minced
  • 1 teaspoon crushed red pepper
  • ¾ teaspoon Italian seasoning
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 28-ounce can diced tomatoes
  • 1 pound raw shrimp (21-25 count; see Tip), peeled and deveined

Preparation

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  1. Bring a large pot of water to a boil. Add penne and cook according to package directions. Drain, return to the pot and cover to keep warm.
  2. Meanwhile, heat oil in a large skillet over medium heat. Add onion and fennel and cook, stirring, until starting to soften, about 5 minutes. Add garlic, crushed red pepper, Italian seasoning, salt and pepper and cook for 1 minute more. Add tomatoes and their juice; bring to a simmer. Cook, stirring occasionally, for 10 minutes. Add shrimp and cook, stirring occasionally, until the shrimp is just cooked through, about 4 minutes.
  3. Stir about ½ cup of the tomato sauce into the pasta to lightly coat it. Divide among 4 pasta bowls and top with the remaining shrimp and sauce. Serve sprinkled with chopped fennel fronds, if desired.
  • Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.

Nutrition information

  • Serving size: 1 cup pasta & 1¼ cups sauce
  • Per serving: 465 calories; 16 g fat(2 g sat); 10 g fiber; 55 g carbohydrates; 31 g protein; 44 mcg folate; 159 mg cholesterol; 8 g sugars; 0 g added sugars; 1,567 IU vitamin A; 35 mg vitamin C; 194 mg calcium; 4 mg iron; 673 mg sodium; 1,002 mg potassium
  • Nutrition Bonus: Vitamin C (58% daily value), Vitamin A (31% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, 3 vegetable, 3 lean meat, 3 fat

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