It may sound like a lot of garlic, but you’ll be surprised at how mild the garlic flavor is when prepared this way. For a more hearty meal, serve over whole wheat pasta. If you don’t cook with wine, substitute chicken or vegetable broth. Serves 4.
- 1 tablespoon olive oil
- 1 onion, thinly sliced
- 8 cloves garlic, peeled and chopped
- 1 cup red wine
- ½ teaspoon fennel seed (optional but delicious)
- 1 teaspoon oregano
- ½ teaspoon basil
- ½ teaspoon black pepper
- 1 red bell pepper, thinly sliced
- 2 carrots, diced
- 2 stalks celery, thinly sliced
- 12 mushrooms, sliced
- 1 14-oz can diced tomatoes
- 2 tablespoon tomato paste
- 1 pound pink shrimp, peeled and deveined
- 8 ounces whole wheat pasta
- Heat oil in large nonstick pan over medium-high heat. Sauté onion and garlic until golden. Add wine, scraping up any browned bits from the pan.
- Add peppers, carrots, celery, mushrooms, tomatoes, tomato paste, herbs and spices, and pepper. Cover pan tightly and simmer slowly for 20 minutes.
- Add shrimp to pan, cover and simmer for an additional 5 minutes, or until shrimp turns pink. Be careful not to overcook at this step so that the shrimp remains juicy.
- While cioppino is cooking, boil whole wheat pasta. Serve cioppino over pasta if desired.
Per serving, without pasta: 257 calories, 24 gm protein, 22 gm carbohydrate, 4 gm fat, 1 gm sat fat, 3 gm mono, 173 mg cholesterol, 6 gm fiber, 324 mg sodium
Per serving, with 2 ounces pasta: 448 calories, 31 gm protein, 64 gm carbohydrates, 5 gm fat, 1 gm sat fat, 3 gm mono, 173 mg cholesterol 7 gm fiber, 327 mg sodium
THE SEASONED COOK Although shellfish has dietary cholesterol, it has almost no saturated fat, which is the culprit for raising your cholesterol.
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