Prawns puttanesca

Ingredients

• 1 tablespoon olive oil
• 1 1/4 pounds prawns (about 16 large shrimp), peeled and deveined
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons dry white wine
• 4 tomatoes, peeled and seeded, then diced (about 2 1/2 cups)
• 1/4 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
• 3 cloves garlic, minced
• 1/4 cup chopped pitted Nicoise olives
• 1 tablespoon capers, rinsed and chopped
• 2 anchovy fillets, rinsed and finely chopped
• 1 tablespoon grated lemon zest
• 1 tablespoon chopped fresh flat-leaf (Italian) parsley
• 1 tablespoon chopped fresh basil
• 1/2 teaspoon red pepper flakes (optional)

Directions

In a large, nonstick saute or frying pan, heat the olive oil over medium-high heat. Add the prawns sprinkle with the black pepper, and cook for about 3 minutes. Turn the prawns and cook until opaque and pink, about 2 minutes longer. Transfer to a bowl and keep warm.

Add the wine and deglaze pan, stirring with a wooden spoon to scrape up any browned bits. Add the fresh and sun-dried tomatoes and the garlic. Reduce the heat to medium and simmer until the tomatoes are tender, about 3 minutes.

Add all the remaining ingredients and cook for about 2 minutes longer to allow the flavors to blend. Return the prawns to the pan and toss well to coat. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 218
Total carbohydrate: 10 g
Cholesterol: 229 mg
Dietary fiber: 2 g
Monounsaturated fat: 3 g
Protein: 31 g
Saturated fat: 1 g
Serving size: About 4 large shrimp and 3/4 cup sauce
Sodium: 379 mg
Total fat: 6 g

DASH Eating Plan Servings

Fats and oils: 1
Meats, poultry and fish: 4
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 4
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 1
Vegetables: 2