Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
10 ounces dried medium shells, (about 2 1/2 cups)
1 1/2 cups frozen shelled edamame, thawed
1 tablespoon olive oil
2 cloves garlic, minced
One 16-ounce bag frozen shrimp, thawed (any size is fine)
2 tablespoons lemon juice (the juice of half a lemon)
One 15-ounce can tomato sauce
1/2 cup grated Parmesan cheese
Salt and pepper to taste
Cook the pasta shells according to package directions. Add the edamame at the beginning (or half-way through if you like them a bit crunchier), and cook along with the pasta. When the pasta and edamame are done, drain and return to the saucepan.
Meanwhile, while the pasta is cooking, heat the oil in a large nonstick skillet over medium heat. Add the garlic and cook until golden, 30 seconds to 1 minute.
Add the shrimp and lemon juice, and cook until heated through, an additional 1 to 2 minutes.
Mix the shrimp (and its juices), tomato sauce, and Parmesan cheese into the cooked pasta. Season with salt and pepper, heat through, and serve.
Tip: Any pasta shape is fine for this dish, but the shells are nice because they “trap” the edamame!
Nutrition Information per Serving: 430 calories, 9g fat (2g saturated fat, 0.3g omega-3), 490mg sodium, 57g carbohydrates, 5g fiber, 30g protein, 30% iron
Kitchen Notes
• If you’ve ever seen edamame in the supermarket and wondered what they were, you’re not alone. Edamame (eh-dah-mah-meh) is the Japanese name for fresh soybeans. These little green legumes are a good source of fiber, protein, and even iron.
• In a study on shrimp and cholesterol, researchers at Rockefeller University found that eating steamed shrimp raised levels of HDL (the "good" cholesterol) more than it increased levels of LDL (the "bad" cholesterol"), and the resulting HDL to LDL ratio was favorable. Limit deep-fat fried shrimp and instead, enjoy it baked, sautéed, or simply steamed and dipped in cocktail sauce.
