Linguine fra Diavolo

Prep Time: 15 minutes

Cook Time: 25 minutes

Additional Time: 10 minutes

Total Time: 50 minutes

Servings: 4

Ingredients:

• 12 oz linguine pasta
• 1/4 cup olive oil
• 4 cloves garlic, minced
• 1 tsp red pepper flakes
• 1 lb large shrimp, peeled and deveined
• 1 (28 oz) can crushed tomatoes
• 1/2 cup dry white wine
• 1 tsp dried oregano
• 1/4 cup fresh parsley, chopped
• Salt and black pepper to taste
• Grated Parmesan cheese for serving (optional)

Steps to Cook:

1. Bring a large pot of salted water to a boil. Cook the linguine according to package instructions until al dente. Drain and set aside.

2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes. Cook for 1-2 minutes, stirring frequently, until the garlic is fragrant and lightly golden.

3. Add the shrimp to the skillet and cook for 2-3 minutes, flipping halfway, until the shrimp are just starting to turn pink. Remove the shrimp from the skillet and set aside.

4. Add the crushed tomatoes, white wine, and dried oregano to the skillet. Bring the mixture to a simmer and cook for 5-7 minutes, stirring occasionally, until the sauce has slightly thickened.

5. Add the cooked linguine and shrimp back to the skillet. Toss everything together, making sure the pasta is evenly coated with the sauce.

6. Remove the skillet from heat and stir in the chopped parsley. Season with salt and black pepper to taste.

7. Serve the linguine fra diavolo immediately, garnished with grated Parmesan cheese if desired.

Cook’s Note:

• For a spicier dish, increase the amount of red pepper flakes to your desired level of heat.
• You can use any type of white wine, such as Pinot Grigio or Sauvignon Blanc, in this recipe.
• If you prefer a thicker sauce, let the tomato mixture simmer for a few extra minutes before adding the pasta and shrimp.
• Leftover linguine fra diavolo can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.

Nutritional Information

Linguine fra Diavolo is a delicious and healthy pasta dish that combines the flavors of spicy tomato sauce, succulent shrimp, and fresh herbs. Here’s a breakdown of the nutritional information for this recipe:

Calories: 475 per serving Protein: 27g Carbohydrates: 56g Fiber: 4g Fat: 16g Saturated Fat: 2g Cholesterol: 172mg Sodium: 575mg

This dish is a great source of protein from the shrimp, as well as complex carbohydrates from the linguine. The tomato-based sauce provides a good amount of vitamins and antioxidants, while the olive oil and herbs add healthy fats and additional nutrients.

The red pepper flakes and garlic in the recipe provide a flavorful kick, but you can adjust the amount to suit your personal spice preference. The Parmesan cheese topping is optional, but it can add a delicious creamy texture and extra calcium to the dish.

Overall, this Linguine fra Diavolo recipe is a well-balanced and nutrient-dense meal that is perfect for a healthy weeknight dinner. The combination of whole grains, lean protein, and fresh vegetables makes it a great choice for those looking to incorporate more wholesome, home-cooked meals into their diet.

Health Benefits

Linguine fra Diavolo is not only delicious but also packed with numerous health benefits. Here are some of the key reasons why this dish is a great choice for a healthy meal:

1. Shrimp: Shrimp are a lean source of protein, providing 27 grams per serving in this recipe. Protein is essential for building and repairing tissues, maintaining muscle mass, and supporting overall bodily functions.

2. Tomatoes: The crushed tomatoes in the sauce are a rich source of lycopene, a powerful antioxidant that has been linked to a reduced risk of certain types of cancer and heart disease.

3. Olive Oil: The olive oil used in this dish is a healthy monounsaturated fat that can help lower cholesterol levels and reduce the risk of heart disease.

4. Garlic: Garlic is a natural anti-inflammatory and has been shown to have antimicrobial and antiviral properties, which can boost the immune system.

5. Herbs: The fresh parsley and dried oregano in the recipe provide a variety of beneficial plant compounds, including vitamins, minerals, and antioxidants.

6. Whole Grains: Linguine is a whole-grain pasta, which means it is a complex carbohydrate that is digested more slowly, providing a steady source of energy and fiber.

7. Balanced Macronutrients: This dish is well-balanced, with a good ratio of protein, carbohydrates, and healthy fats, making it a nutritious and satisfying meal.

Overall, Linguine fra Diavolo is a delicious and nutritious dish that can be enjoyed as part of a healthy, balanced diet. The combination of lean protein, fresh vegetables, and whole grains makes it a great choice for supporting overall health and well-being.

Variations and Substitutions

While the classic Linguine fra Diavolo recipe is already a delicious and healthy option, there are several variations and substitutions you can try to customize the dish to your taste or dietary needs:

1. Protein Substitutions:

   • Instead of shrimp, you can use other types of seafood, such as scallops, mussels, or clams.
   • For a vegetarian or vegan option, you can substitute the shrimp with firm tofu, tempeh, or a plant-based protein like chickpeas or lentils.

2. Pasta Substitutions:

   • If you prefer a gluten-free option, you can use gluten-free pasta, such as brown rice, quinoa, or lentil-based pasta.
   • For a lower-carb alternative, you can use zucchini noodles or spaghetti squash instead of linguine.

3. Sauce Variations:

   • For a creamier sauce, you can add a splash of heavy cream or coconut milk to the tomato sauce.
   • To balance the spiciness, you can stir in a bit of lemon juice or white wine vinegar.
   • For extra flavor, you can add chopped fresh basil, oregano, or rosemary to the sauce.

4. Vegetable Additions:

   • Sautéed bell peppers, onions, or mushrooms can add more texture and nutrients to the dish.
   • You can also incorporate roasted or grilled vegetables, such as eggplant, zucchini, or cherry tomatoes.

5. Garnish and Serving Suggestions:

   • Instead of Parmesan cheese, you can top the dish with grated Pecorino Romano or crumbled feta.
   • Serve the linguine fra diavolo with a side salad or garlic bread for a more substantial meal.
   • For a healthier option, you can serve the dish over a bed of zucchini noodles or cauliflower rice.

By exploring these variations and substitutions, you can tailor the Linguine fra Diavolo recipe to your personal preferences and dietary needs, while still enjoying a delicious and nutritious meal.