Fennel & Shrimp Fra Diavolo

High Protein Diabetes-Friendly Dairy-Free Egg-Free Nut-Free American Italian Mediterranean Seafood Dinner

Fennel & Shrimp Fra Diavolo

High Protein Diabetes-Friendly Dairy-Free Egg-Free Nut-Free American Italian Mediterranean Seafood Dinner
4 cups pasta & 5 cups sauce
Prep time: 40 minutes
Total time: 40 minutes

Description

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.

Directions

  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 1/2 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.

Tips

  • Tip: 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.
© Meredith Operations Corporation. All rights reserved. Used with permission.

Nutrition Per Serving

  • Calories465 cal
  • Total Fat16.1 g
  • Saturated Fat2.3 g
  • Cholesterol0 mg
  • Sodium673 mg
  • Carbohydrate Total55.3 g
  • Protein30.9 g
  • Phosphorus423 mg
  • Potassium1002 mg
  • Fiber9.7 g
  • Calcium194 mg

Ingredients

  • 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), peeled and deveined

Ingredients

  • 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), peeled and deveined
  • 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), peeled and deveined

Description

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.

Directions

  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 1/2 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.

Tips

  • Tip: 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.
© Meredith Operations Corporation. All rights reserved. Used with permission.