Whole wheat penne boosts the fibre in this chunky veggie and tomato sauce dish. Because whole wheat pasta has more of a bite than white, you may want to cook it just beyond the al dente stage for a softer texture.
- Portion size 4 servings
- Credits : Canadian Living Magazine: December 2013
- 225 g whole wheat penne
- 2 teaspoons olive oil
- 3 shallots chopped
- 2 leeks (white and light green parts only halved lengthwise and thinly sliced crosswise
- 3 cloves garlic minced
- 2 cups no-salt-added canned diced tomatoes
- 1 teaspoon dried oregano
- pinch each hot pepper flakes salt and pepper
- 170 g frozen scallops (about 10) thawed and halved
- 170 g frozen jumbo shrimp (about 8) thawed, peeled, deveined and cut in half lengthwise
- 6 cups packed baby spinach
- 1/3 cup grated parmesan cheese
- 1/4 cup chopped fresh basil
MethodIn large pot of boiling water, cook penne according to package directions. Drain, reserving 1/4 cup of the cooking liquid.
Meanwhile, in large nonstick skillet, heat oil over medium heat; cook shallots,leeks and garlic, stirring occasionally, until softened, about 5 minutes. Stir in tomatoes, oregano, hot pepper flakes, salt and pepper; simmer for 5 minutes.
Stir in scallops and shrimp; cook, stirring occasionally, until shrimp are pink and scallops are opaque, about 3 minutes.
Stir in pasta and spinach; cook until spinach is wilted, about 2 minutes. Stir in enough of the reserved cooking liquid to coat; transfer to serving platter. Sprinkle with Parmesan cheese and basil.
Nutritional facts per serving: about
- Fibre 8 g
- Sodium 305 mg
- Sugars 6 g
- Protein 28 g
- Calories 385.0
- Total fat 7 g
- Cholesterol 70 mg
- Saturated fat 2 g
- Total carbohydrate 58 g
- Iron 41.0
- Folate 44.0
- Calcium 27.0
- Vitamin A 58.0
- Vitamin C 30.0