Drown my pasta recipe with a heavy sauce? Never! This
These days I can’t afford the calories in a creamy sauce, (although I would agree with you that there are light white sauces that are pretty darn good), and I’m not in the mood for another tomato based sauce.
So tonight I let the flavors of chard fresh from the garden, tender shrimp straight from the freezer (ha!), and a quality whole wheat pasta be the stars of the show. With a touch of sweet basil and nutty Parmesan cheese, this was a pasta dish that myself and my weight watching friends can afford to eat.
- 4 ounces whole wheat pasta, cooked and drained
- 12 large shrimp , peeled and deveined
- 6 cups chard, rough chopped
- 2 tablespoon olive oil
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- ¼ cup low sodium chicken broth
- ½ cup basil, rough chopped
- ½ cup Parmesan cheese , shredded
- 2 tablespoons Parmesan cheese , shredded
- 1. Heat a non-stick skillet over medium heat with olive oil. Saute chard and garlic for 2 - 3 minutes.
- 2. Add shrimp and saute another minute until shrimp starts to cook, then add garlic, lemon juice and chicken broth. Cook shrimp and chard another 2 - 3 minutes until shrimp is opaque and just starting to curl.
- 3. Add pasta and 1/2 cup Parmesan cheese and basil. Toss to combine.
- 4. Top with remaining Parmesan and serve.
What’s good for me in this dish?
Chard. Wow! Very high in vitamins K, A and C. Not to mention magnesium, manganese, potassium, iron, vitamine E, fiber, copper and tryptophan. What a list. Vitamin K promotes bone health, and vitamin a is essential for vision and lung health. Magnesium is essential for calcium absorption, and both support bone health. Vitacmin C is essential for antioxidant protection and immune support. Potassium supports heart health and iron gives you energy.
Shrimp is low in fat, and higher in cholesterol. Studies show that it can raise HDL and triglyceride levels, good for heart health. It also contains B12, omega-3 fatty acids for anti-inflammatory effects, and selenium, copper and zinc.
Amount Per Serving
Total Fat: 11.38g
Total Carbs: 23.77g
Dietary Fiber: 1.89g
Weight Watchers Points 6
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.