Saucy Shrimp & Feta Bake

Number of Servings: 
4
Ingredients: 
8 ounces dried whole wheat blend thin spaghetti
2 tablespoons extra virgin olive oil
1 small red onion, finely diced
1 garlic clove, minced
¼ teaspoon crushed red pepper flakes
1 pound large raw shrimp (16-20 count), shelled and deveined
One 14.5-ounce can petite diced tomatoes, undrained
Zest of 1 lemon
½ teaspoon dried basil
Kosher salt and freshly ground black pepper to taste
½ cup crumbled feta cheese
2 tablespoons chopped fresh parsley, optional
Instructions: 

Cook the pasta according to package directions. Drain and set aside. While the pasta is cooking, heat the oil in a 10-inch cast iron skillet over medium heat. Add the onion, garlic, and red pepper flakes, and cook until soft, about 5 minutes.  Raise the heat to medium high, add the shrimp and cook 3 minutes, stirring frequently. Stir in the tomatoes, lemon zest, basil and salt and pepper to taste and cook an additional 3 minutes. Top evenly with the cheese. Place the skillet in the oven under a low broiler and broil until the cheese begins to turn brown, about 4 minutes. Divide the pasta evenly between 4 pasta bowls and top with the shrimp mixture. Sprinkle with parsley as desired.

*If you do not have a cast iron skillet use any large skillet with an oven-safe handle.

Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com

Nutrition Information: 
430 calories, 13g fat (4g saturated, 0.6g omega-3), 185mg cholesterol, 670mg sodium, 44g carbohydrates, 5g fiber, 32g protein, 15% vitamin A, 25% vitamin C, 15% calcium, 20% iron
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We already know that shrimp is low in fat and calories. But if you are concerned about cholesterol, there is good news. You do not have to give up shrimp! Research shows and dietitians concur that the high percentage of "good fats" in shrimp reduces the impact of cholesterol. So enjoy shrimp as part of a balanced - and delicious - diet.