Cajun seafood pasta
2
- Prep Time10 min
- Total Time10 min
- Makes3 servings
Andreas Trauttmansdorff
Ingredients
4 plum tomatoes
1 onion
284-mL can undiluted fat-free chicken broth, or 1 cup chicken bouillon
1 cup white wine
1 tbsp Cajun seasoning mix, or Homemade Cajun Mix (see below)
1 tsp dried thyme leaves
1 red bell pepper
1 green bell pepper
375 g medium-size fresh shrimp, peeled, or 340-g pkg frozen, uncooked peeled shrimp
1/3 450-g pkg spaghettini or spaghetti pasta
3 garlic cloves, minced, or 1 tbsp bottled chopped garlic
1/4 tsp salt
Tabasco sauce, optional
Instructions
Coarsely chop tomatoes and onion. Place in a large frying pan. Stir in broth, wine, Cajun seasoning and thyme. Boil, uncovered, over high heat, stirring occasionally, until about 1 cup (250 mL) liquid remains, 10 to 15 minutes. Meanwhile, fill a large saucepan with water and bring to a boil over high heat.
While water is coming to a boil, core and seed peppers. Slice into thin strips. If using frozen shrimp covered with ice crystals, rinse under cold running water to separate. Once water boils, add pasta and cook following package directions until al dente, 8 to 10 minutes. Drain well.
As soon as wine mixture is reduced to about 1 cup (250 mL), stir in garlic, peppers and salt. Reduce heat to medium-high. Boil gently, uncovered, 3 minutes. Add shrimp and stir often until they turn bright pink, 3 to 5 minutes. Stir in drained pasta. Taste and add dashes of Tabasco. Great with a spinach salad.
Nutrition (per serving)
Calories 401, Protein 36.1g, Carbohydrates 54.2g, Fat 4.7g, Fibre 5.2g, Sodium 1239mg.
Treat yourself to all the comforts of warm noodles but with healthy antioxidant-rich vegetables.
Homemade Cajun Mix
In a small bowl, stir together 1 tsp (5 mL) each paprika, garlic and onion powders and dried oregano, 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) cayenne pepper.
