(VIDEO: Courtney Smith, registered dietitian at Mariners Hospital [1], shares a healthy recipe: Lemon Pesto Zucchini Noodles With Shrimp.)
Who needs traditional pasta when zucchini noodles are on the menu? To reduce calories and carbohydrates, this recipe substitutes julienned zucchini for pasta. Other healthy ingredients include shrimp, a selection that reflects the new dietary guidelines from the U.S. Department of Agriculture [2].
“I chose shrimp for the protein source to celebrate the lift of the dietary cholesterol limit by the USDA Dietary Guidelines Committee that once thought the dietary cholesterol in shellfish had a negative impact on our blood cholesterol,” says Courtney Smith, registered dietitian at Mariners Hospital. “The recipe also incorporates heart healthy ingredients such as olive oil and walnuts.”
The Baptist Health South Florida news team joined her. Watch now.
Lemon Pesto Zucchini Noodles with Shrimp
Ingredients:
(Serves: 4)
- 3 tablespoons extra-virgin olive oil.
- 3 cloves garlic, minced.
- 1 pound of shrimp, peeled and deveined.
- 6 large zucchinis, julienned into noodles.
- 4 tablespoons basil walnut pesto (see recipe below).
- 1 teaspoon freshly ground black pepper, or to taste.
- 1 lemon, zest and juice reserved.
- 2 ounces of walnuts, chopped.
Directions:
1. Heat olive oil in a large Dutch oven over medium heat.
2. Add garlic and sauté until fragrant (about 2 minutes).
3. Add shrimp and cook until slightly pink.
4. Turn up heat to high and mix in zucchini. Stir often until heated through.
5. Mix in pesto, black pepper, lemon zest and juice.
6. Plate noodles, and garnish with walnuts.
Basil Walnut Pesto
Ingredients:
- 2 cups of packed fresh basil leaves.
- 2 cloves garlic.
- 1/4 cup walnuts.
- 2/3 cup extra-virgin olive oil.
- Kosher salt, to taste.
- Black pepper, to taste.
- 1/2 cup freshly grated Parmesan cheese.
Directions:
1. Combine basil, garlic, and walnuts in a food processor, and pulse until coarsely chopped.
2. Add the oil and process until smooth.
3. Season with salt and pepper.
4. Transfer the pesto to a serving bowl, and mix in the cheese.
Source: Adapted from a Food Network recipe.