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Sunday, April 17, 2016

Tomato and Seafood Penne

Whole wheat penne boosts the fibre in this chunky veggie and tomato sauce dish. Because whole wheat pasta has more of a bite than white, you may want to cook it just beyond the al dente stage for a softer texture.

By Jennifer Bartoli and The Test Kitchen
Source: Canadian Living Magazine: December 2013
Prep time 25 minutes
Total time 25 minutes
Portion size 4 servings


225 g whole wheat penne
2 tsp (10 mL) olive oil
3 shallots, chopped
2 leeks, (white and light green parts only halved lengthwise and thinly sliced crosswise
3 cloves garlic, minced
2 cups (500 mL) no-salt-added canned diced tomatoes
1 tsp (5 mL) dried oregano
Pinch each hot pepper flakes, salt and pepper
170 g frozen scallops, (about 10) thawed and halved
170 g frozen jumbo shrimp, (about 8) thawed, peeled, deveined and cut in half lengthwise
6 cups (1.5 L) packed baby spinach
1/3 cup (75 mL) grated parmesan cheese
1/4 cup (60 mL) chopped fresh basil


In large pot of boiling water, cook penne according to package directions. Drain, reserving 1/4 cup of the cooking liquid.

Meanwhile, in large nonstick skillet, heat oil over medium heat; cook shallots,leeks and garlic, stirring occasionally, until softened, about 5 minutes. Stir in tomatoes, oregano, hot pepper flakes, salt and pepper; simmer for 5 minutes.

Stir in scallops and shrimp; cook, stirring occasionally, until shrimp are pink and scallops are opaque, about 3 minutes.

Stir in pasta and spinach; cook until spinach is wilted, about 2 minutes. Stir in enough of the reserved cooking liquid to coat; transfer to serving platter. Sprinkle with Parmesan cheese and basil.

Nutritional Information per serving: about
cal 385 pro 28g total fat 7g sat. fat 2g
carb 58g dietary fibre 8g sugar 6g chol 70mg 
sodium 305mg potassium 580mg   
calcium 27 iron 41 vit A 58 vit C 30 
folate 44

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