Shrimp Whole Wheat Pasta with Greens 虾仁鲜蔬全麦意大利面

(Contributed by Ms Toh Yun Xuan, Nutritionist at SHF)

Serves 份量: 4 人份
Ingredients 材料:

  • Whole wheat dried pasta, 340g 全麦意大利面, 340克
  • Peeled cooked shrimps, 28 whole 去壳的熟虾仁, 28只
  • Red pepper flakes (optional), 1/2 tsp 红辣椒粉(可选), ½茶匙
  • Reduced sodium cooking salt, 1/2 tsp 低钠食用盐, ½ 茶匙
  • Black pepper, Few grinds 黑胡椒, 碾碎
  • Rice bran oil, 4 tsp 米糠油, 4 茶匙
  • Garlic, 4 cloves (crushed) 大蒜, 4 瓣(切碎)
  • Cherry tomatoes, 250g (halved) 小西红柿, 250克(对切)
  • Spinach, 240g (chopped) 菠菜, 240克(剁碎)
  • Fresh basil, 1/2 cup (chopped) 新鲜罗勒叶, ½ 杯(剁碎)
  • Lemon juice, 4 tbsp 柠檬汁, 4 汤匙

Method 做法:

  1. Cook and prepare the pasta as directed on the packaging. Then, set aside.
    根据包装上的指示煮熟意大利面,放置一旁备用。
  2. Mix the shrimps, red pepper flakes, salt and black pepper in a medium bowl.
    将虾仁、红辣椒粉、盐和黑胡椒倒入碗中拌匀。
  3. Use a non-stick pan and heat the oil over a medium fire.
    将米糠油倒入不沾锅中,以中火加热。
  4. Add in the garlic and cook till fragrant or golden brown.
    倒入大蒜,直至炒出蒜香或呈金黄色。
  5. Sir-fry the spinach for 1 minute, then add in the cherry tomatoes and stirfry for another minute.
    菠菜倒入锅中快炒1分钟,然后加入小西红柿,再快炒1分钟。
  6. Add in the shrimps and cook for around 1 to 2 minutes before turning off the heat.
    加入虾仁翻炒1-2 分钟,随后关火。
  7. Divide the pasta into 4 portions.
    将意大利面分成4份。
  8. Pour the shrimps mixture, basil and lemon juice onto the pasta, toss to combine and serve.
    将炒好的虾仁、罗勒叶和柠檬汁倒在意大利面上,拌好后即可上桌。

Approximate Nutritional Analysis (Per serving) 每份量营养含量:
Energy 能量: 398 kcal 千卡
Fat 脂肪 (Saturated fat 饱和脂肪): 7g 克 (1g 克)
Protein 蛋白质: 25g 克
Carbohydrates 碳水化合物: 57g 克
Sodium 钠: 473mg 毫克
Fibre 纤维: 12g 克
Cholesterol 胆固醇: 92mg 毫克