Recipe: Prawns puttanesca
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.
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)
| Calories | 284 | Monounsaturated fat | 4 g |
| Protein | 31 g | Cholesterol | 132 mg |
| Carbohydrate | 23 g | Sodium | 588 mg |
| Total fat | 8 g | Fiber | 4 g |
| Saturated fat | 1 g |
| Vegetables | 3 |
| Protein and dairy | 1 1/2 |
| Fats | 1 |
| Nonstarchy vegetables | 4 |
| Meat and meat substitutes | 4 |
| Fats | 1 |
| Vegetables | 4 |
| Meats, poultry and fish | 4 |
| Fats and oils | 1 |
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