Day 17: On a Mediterranean Diet

Photo courtesy of Better Homes and Gardens

Welcome to 30 Days on a Mediterranean Diet, our new blog series! It’s no secret that eating the Mediterranean way helps with heart health and weight loss. But fast-paced modern living makes it hard to stick to any diet, which is why each 30 Days on a Mediterranean Diet post will feature a healthy Mediterranean recipe.

Think you can’t trim down with pasta on your plate? Think again. Whole wheat pasta is actually a fairly healthy food, while the refined grain in regular pasta is the real weight loss nemesis. It turns out that whole grain pasta – like the spaghetti this recipe calls for – has tons of B vitamins, protein and fiber*; when it’s refined, the grains get stripped of most of the fiber.

Shrimp is the other key ingredient here. Rich in selenium, shrimp offers lots of protein and little fat in addition to vitamins B12 and D**. Put some in this recipe, and you have a light, nutritious meal that’s great for lunch or dinner!

Prep & Cook

1. In a medium saucepan cook pasta according to package directions. Drain.
2. Meanwhile, in a large saucepan, heat the olive oil over medium heat. Add the shrimp and garlic and cook until the shrimp are opaque throughout, about 4 minutes. Transfer the shrimp mixture to a bowl and set aside.
3. Add the tomatoes, tomato paste, basil, oregano, capers, and red pepper flakes to the large pan. Bring to a simmer and cook 10 minutes, uncovered, stirring occasionally. Return the shrimp mixture to the pan and cook until heated through, about 2 minutes. Serve over pasta.

*Turcotte, Michele. What Are the Benefits of Whole Grain Pasta? Livestrong.com.
**The World’s Healthiest Food – Shrimp.whfoods.com.