March 15, 2016
Healthy eating is an important part of overall wellness. Norton Healthcare’s “In the Kitchen” shows you how easy it can be to prepare delicious and healthy meals.
Makes 1 servingIngredients
2 ounces dry whole-wheat linguine (4 ounces after cooking)
1 tablespoon extra virgin olive oil
1 1/2 – 2 cloves garlic, minced
1 pinch crushed red pepper
2 ounces white wine
5 medium raw shrimp, peeled and deveined
1 ½ tablespoons sun-dried tomatoes, sliced into strips
1 teaspoon capers, drained and rinsed
Kosher salt to taste
Cracked black pepper to taste
1 teaspoon lemon zest
1 tablespoon fresh Italian parsley, coarsely choppedDirections
Bring a large pot of water to a boil. Add a pinch of kosher salt. Cook the pasta according to the package’s directions for “al dente.” Drain and toss with a little olive oil to prevent sticking.
Heat a large skillet over medium heat. Add the extra virgin olive oil, garlic and crushed red pepper. Stir carefully. Just as the garlic begins to brown, add the shrimp and cook for 1 minute per side. If the garlic burns it will be bitter so add some of the wine to the skillet if needed to prevent the garlic from burning. After the shrimp have seared on both sides, add the rest of the wine, sun-dried tomatoes and capers. Bring mixture to a rolling boil and cook for 1 to 2 minutes, until the shrimp are done and most of the alcohol has evaporated.
Add the linguine to the skillet and toss to coat with the sauce. Garnish with lemon zest and chopped parsley.
409 calories • 16.1 g fat • 2.1 g saturated fat • 37.8 mg cholesterol • 279 mg sodium • 48 g carbohydrate • 6.4 g fiber • 12.8 g protein
Whole grains: Whole grains are good sources of fiber, which helps with weight management because it makes you feel full without eating a lot of calories. Fiber also plays a role in good digestion. In addition, whole grains are important sources of B vitamins (thiamin, riboflavin, niacin and folate), iron, magnesium and selenium.
There are two types of grains: whole grains and refined grains. Any food made from wheat, rice, oats, corn or another cereal is considered a grain product.
Whole grains contain the entire grain — the bran, germ and endosperm (inside of the seed). Examples include whole-wheat flour, oatmeal, brown rice and bulgur.
Refined grains have been milled (ground into a flour or meal), which results in the bran and germ being removed. The milling process removes most of the B vitamins, iron and dietary fiber. Examples of refined grains include wheat flour, enriched bread and white rice.
Shrimp: Shrimp is an excellent source of selenium, which is important in helping prevent heart disease, Type 2 diabetes and depression, as well as improve brain function. Shrimp also are an excellent source of omega-3 and omega-6 fatty acids, which are especially important for heart and nervous system health. Shrimp and other foods with higher ratios of omega-3 to omega-6 fatty acids are associated with decreased risk of many chronic diseases, including obesity, high blood pressure and Type 2 diabetes.
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