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Low-Calorie Shrimp Fra Diavolo Recipe

With some white wine and a pinch of red pepper flakes, you've got the perfect seafood-pasta dish.
Low-Calorie Shrimp Fra Diavolo RecipeMitch Mandel and Thomas MacDonald

Curiously enough, seafood-based pasta is usually the worst type of pasta on the menu. (Look no further than Cheesecake Factory's 2,010-calorie Bistro Shrimp Pasta for proof.) Restaurants feel the use of a lean protein like shrimp entitles them to the use of egregious quantities of butter, cream, and cheese, all but drowning out any chance of actually tasting the seafood in question. Instead, we turn to a Little Italy favorite: spicy Shrimp Fra Diavolo, made from little more than crushed tomatoes, white wine, and a pinch of red pepper flakes. Indulgence with less calories sounds much tastier, doesn't it?

Nutrition: 470 calories, 8 g fat (1 g saturated), 1,075 mg sodium

Serves 4

You'll Need

3⁄4 lb shrimp, peeled and deveined
Salt and black pepper to taste
1⁄2 Tbsp olive oil
2 tsp red pepper flakes
1 small onion, chopped
2 cloves garlic, minced
1⁄4 tsp dried oregano or thyme
1 can (28 oz) crushed tomatoes
1 cup dry white wine
8 oz spaghetti
2 Tbsp chopped flat-leaf parsley

How to Make It

  1. Season the shrimp with salt and pepper. Heat the oil in a large skillet or sauté pan over medium heat.
  2. Add the shrimp and cook for 1 to 2 minutes, until just firm. Remove to a plate.
  3. Add the pepper flakes, onion, garlic, and oregano to the pan; cook until the onions are soft.
  4. Add the tomatoes and wine and simmer for 10 to 15 minutes.
  5. Meanwhile, cook the spaghetti according to the package instructions.
  6. Drain and return to the pot.
  7. Season the sauce with salt and pepper.
  8. Fold the cooked shrimp into the sauce. Pour the pasta and toss.
  9. Serve garnished with the parsley.

Eat This Tip

We love canned tomatoes as much for their flavor as we do their affordability and nutritional profile (they have higher lycopene concentrations than fresh ones). And we love no canned tomato more than the organic fire-roasted ones produced by Muir Glen. They emerge from the can with a faint char and a beautiful smoky flavor that makes your sauce taste like it's been simmering for days.

This recipe (and hundreds more!) came from one of our Cook This, Not That! books. For more easy cooking ideas, you can also buy the book!

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