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Episode #106

Italian Shrimp Pasta

Air date 04/26/12
Host: Chef Rob Stinson

Chef Rob Stinson creates Italian shrimp pasta, using Mississippi Gulf Coast shrimp and whole-wheat pasta. Chef Rob also shows how to make a healthy baked eggplant.

CORRECTION:  In this episode Chef Rob says he is using whole wheat, gluten-free breadcrumbs and pasta. He intended to say that he was using wheat-free, gluten-free pasta.  The gluten-free products Chef Rob uses can be found at most supermarkets and specialty food stores. Whole wheat pasta is another healthy option for those who do not suffer from gluten allergies.  

 

 

Ingredients:

½ cup cooked whole wheat or gluten-free penne pasta
4 oz shrimp (50-60 count per pound, smaller and less expensive)
2 tbspn spinach (frozen)
1 tbspn red bell pepper (roasted over flame without skin)
1 tbspn garlic
½ tspn oil
 ¼ tspn crushed red pepper
1 tspn parmesan cheese grated

Preparation:

Pre-cook pasta al dente.  Place oil in hot pan.  Add garlic, crushed red pepper and shrimp.  Toss frequently and cook till shrimp are pink.  Add red bell peppers, spinach and heat thoroughly.  Add pasta and toss frequently.  Remove from pan and top with parmesan.

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Ingredients:

2 slices of eggplant cut thin (3 x 6) 2 oz
1 egg white
½ cup skim milk
½ tspn white pepper
½ tspn garlic powder (no salt)
½ tspn onion powder (no salt)
¼ cup whole wheat or gluten-free bread crumbs
2 tbspn Marinara Sauce

Preparation:

Mix white pepper, garlic powder, onion powder with bread crumbs and place in a large bowl.  Mix egg white with milk and hold in separate bowl.  Dredge eggplant in milk bowl first and then dredge in bread crumbs.  Coat evenly and place on baking sheet in oven at 375 degrees for 10 minutes or till crisp.

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(makes 20-4oz portions)

Ingredients:

2 tbspn olive oil
1 cup yellow onion diced
1 cup garlic minced
½ cup basil (fresh preferred or 2 oz dry)
2 quarts valarosa tomatoes (can product)
1 quart water
2 tbspn black pepper
¼ tspn crushed red pepper
(1 tspn sugar substitute if tomatoes are not perfectly ripe)

Use salt to taste if sodium is not a problem 1 tbspn


Preparation:

Heat large stock pot with oil.  Place onions and garlic in pot and brown lightly till translucent.  Add tomatoes, black pepper, crushed red pepper and water, cook on medium high heat till reduced by one third, approximately 2-3 hours.  Add basil and remove from heat.  Store and use when needed.

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Italian Shrimp Pasta
Amount Per Serving
  Calories 135.8
  Total Fat 2.3 g
  Saturated Fat 0.5 g
  Polyunsaturated Fat 0.5 g
  Monounsaturated Fat 1.0 g
  Cholesterol 111.1 mg
  Sodium 159.3 mg
  Potassium 248.5 mg
  Total Carbohydrate 14.3 g
  Dietary Fiber 2.8 g
  Sugars 0.1 g
  Protein 15.4 g

Baked Eggplant
Amount Per Serving
  Calories 98.7
  Total Fat 1.2 g
  Saturated Fat 0.2 g
  Polyunsaturated Fat 0.4 g
  Monounsaturated Fat 0.3 g
  Cholesterol 1.3 mg
  Sodium 242.2 mg
  Potassium 196.9 mg
  Total Carbohydrate 16.3 g
  Dietary Fiber 1.9 g
  Sugars 4.0 g
  Protein 6.8 g

Marinara Sauce
Amount Per Serving
  Calories 42.4
  Total Fat 1.6 g
  Saturated Fat 0.2 g
  Polyunsaturated Fat 0.2 g
  Monounsaturated Fat 1.0 g
  Cholesterol 0.0 mg
  Sodium 124.4 mg
  Potassium 230.8 mg
  Total Carbohydrate 6.9 g
  Dietary Fiber 1.3 g
  Sugars 2.5 g
  Protein 1.4 g

 

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