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Prawns puttanesca

Serves 4

Dietitian Tip

Rich with Mediterranean flavors — olives, anchovies and capers — this sauce cooks in 5 minutes and has a vibrant, fresh taste. Serve over pasta.

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.

Nutritional Analysis (per serving)

Serving SizeAbout 4 large shrimp and 3/4 cup sauce
Calories218
Carbohydrate10 g
Cholesterol229 mg
Fiber2 g
Protein31 g
Sodium379 mg
Monounsaturated Fat3 g
Saturated Fat1 g
Total Fat6 g

Last updated: October 11th, 2016

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