30-Minute Heart-Healthy Meals
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- Wheat Penne with Roasted Vegetables and Shrimp
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Wheat Penne with Roasted Vegetables and Shrimp
Every year in the U.S., more women than men die from heart disease. The good news is that what you eat for dinner tonight can cut your risk. These delicious recipes and quick tips are doable and can add years to your life.Makes: 6 servings
1 small cauliflower, chopped
2 medium red onions, peeled and cut into 1-inch-thick wedges
2 medium carrots, peeled and sliced into 1-inch pieces
2 small Delicata squash, halved lengthwise, seeded and cut into thin half-moons
1 pound large shrimp, peeled and deveined, tails left on
1 pint cherry tomatoes, halved
1/2 cup dry white wine
1/2 cup extra virgin olive oil
4 garlic cloves, crushed
1 tablespoon ground cumin
1/2 teaspoon crushed red pepper
3 sprigs fresh thyme
1/2 pound whole wheat penne pasta
Freshly ground black pepper
1/2 cup chopped flat-leaf parsley
Coarse sea salt to taste
Parmesan cheese for garnish
Set a large, rimmed baking pan on the middle shelf of the oven; preheat to 500 degrees F. Bring a large pot of water to a boil; add salt. Put cauliflower, onions, carrots, and squash in the pot; cover until water returns to a boil. Uncover; cook 2 minutes. With a slotted spoon, transfer vegetables to a colander. Reserve cooking water for later.
In a bowl, toss vegetables, shrimp, tomatoes, wine, oil, garlic, cumin, red pepper, and thyme. Transfer to the pan in the oven; roast 15 minutes, stirring midway, until veggies are tender and shrimp is cooked. Discard thyme.
Return the pot of water to a boil. Add pasta and cook until al dente. Drain and transfer to a wide serving bowl. Toss pasta with veggie mixture; season with salt and pepper. Add cheese if desired.
Nutrition facts per serving: 459 calories, 21g protein, 47g carbohydrate, 21g fat (3g saturated), 8g fiber.
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