Tomato and Seafood Penne

Tomato and Seafood Penne image Author: Canadian Living Credits: Tomato and Seafood Penne image

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

Ingredients

  • 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

Method

In 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

%RDI

  • Iron 41.0
  • Fibre 0.0
  • Folate 44.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 27.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 58.0
  • Vitamin C 30.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tomato and Seafood Penne

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