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      1. Home
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      4. Fennel & Shrimp Fra Diavolo

      Fennel & Shrimp Fra Diavolo

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

      Fennel & Shrimp Fra Diavolo

      High Protein Diabetes-Friendly Dairy-Free Egg-Free Nut-Free American Italian Mediterranean 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
      Share this

      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.
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