Pasta - from Problem to Perfect!

Pasta can be a problem for healthy eaters.  Often served in large portions, it can be high in carbohydrates, loaded with calories, and slathered with too much oil, butter, or cheese – hardly a nutritious option.  Overcooked, it is gummy and unappetizing. 

Yet despite its drawbacks, most of us love it.  Even gluten-free folks, who now have rice pasta and other gluten-free options available, enjoy the toothy feel of pasta cooked “al dente” or “to the teeth.” 

In recent years, whole-grain pasta appeared on the market and many of us replace our white pasta with whole-wheat pasta, feeling downright good about our choice.  We believed that by eating whole grains, we were increasing the nutritional value of a bowl of pasta and therefore, we could pretty well eat as much as we wanted.  However, pasta—even whole-grain pasta—is still processed food.  With the new emphasis on limiting processed food, whole-grain pasta, when eaten in large amounts is simply not a healthy option.

What to do?  Food Snob has the answer:  Make pasta one of many ingredients in your dish, rather than the centerpiece.  Eat pasta in smaller amounts, accompanied by larger portions of protein and vegetables, in a fabulously delicious sauce.  You can still have the pleasure of a eating a very generous portion without spiking your blood sugar or blowing your calorie allotment for the day. 

This week’s featured recipe—Linguine with Shrimp, Asparagus, and Basil, is a great example.  Food Snob adapted this dish from a recipe published in Bon Appetit about six years ago.  Food Snob halved the amount of pasta, increased the amount of asparagus, and retained the white wine and lemon sauce (flavored with jalapeño chiles, which adds more flavor than heat).  The pasta, cooked separately, is added to the shrimp, vegetables, and sauce before serving, which helps to absorb some of the liquid in the sauce.  The recipe comes together very quickly and can be on the table in less than 30 minutes!  Leftovers, if you have any, are great for lunch the next day.

A word about cooking pasta:  nothing ruins a recipe like overcooked pasta.  Here are a few tricks:

•  Use a large pot and don’t skimp on the amount of water.  You will need at least 6 cups of water for this recipe.  Add about a teaspoon of olive oil to the water to keep the pasta from sticking together.
• Bring the water, salt, and olive oil to a hard, rolling boil before adding the pasta.
• Add the pasta slowly to the boiling water and stir to keep the pasta moving.  This will help prevent the pieces from sticking together.    
• Allow the pasta to cook uncovered at a medium boil.  Adjust the heat so that the pasta boils but does not cook over.
• Check for doneness frequently once the pasta starts to become flexible.  This will require you to remove a piece of pasta and actually bite into it.  Pasta cooked al dente will provide a little bit of resistance against your bite.  Pasta can go to from perfect to overdone in about a minute, so checking the pasta’s “bite” often during cooking is important.
• As soon as the pasta is done, drain it and return it to the cooking pot.  Drizzle with a very small amount of olive oil and stir the pasta to keep it from sticking while you finish the rest of the meal.  The pasta will reheat when you add it to the sauce right before serving.

A word about cooking shrimp:  fresh shrimp is not that easy to find away from the coast, so Food Snob prefers to purchase frozen shrimp and thaw it right before cooking.  Except for coastal areas, much of the shrimp in the supermarket has been frozen and thawed anyway.  Once thawed, shrimp does not keep well.  To save time, look for raw frozen shrimp that has been peeled and deveined.  Food Snob purchased some just last week at Sprouts.  Place the shrimp in a colander and immerse in cold water for about 5 to 10 minutes, until completely thawed.  Drain and dry the shrimp thoroughly on paper towels before cooking.

Shrimp can be ruined when overcooked, so follow this simple rule:  cook shrimp just until curled and opaque.  As soon as the shrimp are done, remove them from your dish or sauce so they do not overcook.  If you are not sure, you can test whether shrimp are done by cutting into them – if done, they will be opaque inside.  You can keep the shrimp at room temperature or hold them in an oven at 150 to 170 degrees until the rest of the meal is done.  When your sauce is ready, add back the shrimp and serve.

Linguine with Shrimp, Asparagus, and Basil – makes 4 servings

Ingredient List

8 ounces whole-grain or gluten-free linguine

1 Tablespoon olive oil

1 cup sliced carrots (optional)

3 garlic cloves, chopped

2 Tablespoons minced jalapeño chiles (adjust depending on heat tolerance)

½ cup dry white wine

1 teaspoon butter

24 – 30 uncooked large shrimp, peeled and deveined (about a pound)

1 large bunch asparagus, trimmed and cut diagonally into 1½ inch pieces

2 Tablespoons lemon juice

1 cup fresh basil, cut into thin ribbons (stack leaves and cut ribbons with a scissors)

Lemon wedges for garnish

Preparation:

Cook pasta according to package directions, in a large pot of boiling salted water, following tips for cooking pasta, above.  When done, pasta should be tender but still firm to the bite.  Drain when done, return to cooking pot, and toss with a little olive oil

Meanwhile, heat a large, heavy skillet over medium heat.  Add one tablespoon of olive oil.  Add optional sliced carrots and cook for five minutes.  Increase heat to medium-high and add garlic and jalapeño chiles.  Stir and sauté mixture for about 1 minute – do not allow garlic to brown.  Add white wine and butter and boil about 2 minutes, until liquids are slightly reduced.  Add shrimp, asparagus, and lemon juice.  Toss and stir until asparagus is just tender and shrimp are just opaque in center, about 3 minutes (see tips for cooking shrimp, above).

Remove shrimp and vegetable mixture from heat and add drained pasta, lemon juice, and fresh basil.  Stir until pasta is coated with sauce and basil is wilted.  Season pasta mixture with kosher salt and fresh ground pepper.  Taste for seasoning and adjust as needed.  Divide pasta, shrimp, and vegetables evenly among four plates or pasta bowls.  Garnish with lemon wedges and serve.

Next time:  Watch for two recipes for main dish salads you can prepare on hot days NOW through summer.  They are quick, delicious, and keep your kitchen cool!