Angel Hair pasta with mixed veggie stir fry and shrimp
Stir Fry Recipe below makes 2 servings
I cook one serving of pasta and 2 servings of stir fry, then refrigerate one serving for lunch the next day. I then make fresh pasta to have with the left over stir fry.
This stir fry is my most favorite healthy hot meal to make and eat. It takes under half an hour to make. I love the thin pasta, fresh veggies and natural saltiness of the shrimp. I add No salt when I cook this dish for myself, only healthy spices and lots of green chili pepper and cayenne to taste. This dish is still chalk full of flavor. I usually add chopped up snap peas and long green beans as well but I didn’t have any to use during the demonstration. I also usually add a fresh chopped up green chilly because I love my food spicy, but I omitted it today and only used cayenne (which I add to everything I cook…and add more after to my plate if it’s not hot enough).
Ingredients
1. 2 oz of whole wheat/whole grain angel hair pasta- one serving* (210 cals)
2. Homemade Mixed veggie stir Fry
a. 1 cup of sliced Mushrooms (10 cals- 5 cals per serving)
b. 1 small onion (30 cals- 15 cals per serving)
c. 1 small/medium Zucchini (20 cals- 10 cals per serving)
d. 1 medium tomato (36 cals- 18 cals per serving)
e. 1 cup shredded Cabbage (16 cals- 8 cals per serving)
f. ¼ yellow bell pepper (10 cals- 5 cals per serving)
3. Spices and condiments
a. 1 tbs Omaggio Extra Virgin olive oil* (120 cals- 60 cals per serving)
b. 1 tbs garlic paste (15 cals- 6 cals per serving)
c. 1 tsp ginger paste (2 cals- 1 cal per serving)
d. 1 tbs garlic powder (20 cals- 10 per serving)
e. ¼ tsp cayenne pepper (0 cals)
f. Pinch of black pepper (0 cals)
g. ¼ tsp coriander powder (0 cals)
h. ¼ tsp cumin powder (0 cals)
i. ½ tsp fresh ground cumin (0 cals)
j. ½ tsp fresh ground mustard seeds (0 cals)
k. Several lemon juice squirts (0 cals)
l. ½ cup water (0 cals)
m. Olive oil cooking spray (0 cals)
n. ½ cup loose Chopped up Cilantro (0 cals)
4. 8 medium shrimp (50 cals)
Total Calories- 398 calories per serving
*Angel hair pasta tips- Angel hair pasta cooks a lot faster than spaghetti so you want to cook it for half the time, around 3-5 minutes. You want it al dente for optimal health benefits. Whole grain al dente pasta causes a lower glycemic response than longer-duration/soft cooked and refined white pasta. Lower glycemic foods are more slowly absorbed into the bloodstream and don’t create a quick blood sugar rise.
*The healthiest oil to use is extra virgin cold pressed olive oil (the less processing it goes through the more nutritious it is). Olive oil actually gives you more health benefits when not heated/cooked. A great way to get it's benefits is to make a salad dressing with olive oil.
*The healthiest oil to use is extra virgin cold pressed olive oil (the less processing it goes through the more nutritious it is). Olive oil actually gives you more health benefits when not heated/cooked. A great way to get it's benefits is to make a salad dressing with olive oil.
Angel hair pasta Recipe
1. Heat 1 tbs of extra virgin olive oil in pan with fresh ground cumin and mustard seeds on high heat until hot. Takes around 2 minutes.
2. Add onion and reduce to medium-high heat for the duration. Stir for about 2 minutes.
3. Move onions to the outsides of the pan leaving the middle empty and spray with olive oil spray if pan is dry. Add zucchini in one layer to brown for about a minute or 2. Sprinkle garlic powder over it and turn it over to brown on the other side.
4. Stir onions and zucchini all together then scoot it around the sides of the pan again to open up space to add the yellow pepper and mushrooms in one layer. Once again spray pan first with olive oil before adding them, and turn over to brown both sides.
5. After about a minute or 2 mix everything together again and scoot it all over to add the shredded cabbage. I don’t usually spray the pan before but you can. Add ¼ cup of water. Then add the garlic paste, ginger paste, black pepper, cayenne, cumin powder and coriander powder. Squirt a good amount of lemon juice and mix the cabbage all together with the spices in the middle of the pan.
6. Again only after a short minute or 2 mix all the veggies together and make room in the middle for the tomatoes. I like to add the tomatoes last so they don’t disappear into the dish.
7. Mix all the veggies together for a minute or 2, then add the remaining ¼ cup of water, mix everything and cover for 5 minutes while you make the shrimp and pasta.
8. By this time you want to have boiling water ready. Add the pasta to the boiling water and set the timer to 4 or 5 minutes. Once done you want to remove it from the stove and strain immediately to serve.
9. While the veggies are simmering covered, and the pasta is cooking, prepare the shrimp within those 5 minutes…that’s all it the time will take. Heat the pan on medium-high heat with olive oil spray and add shrimp once the pan is hot. I make sure to pat my shrimp very dry to remove any fishy taste before cooking. They get very moist from thawing in water before cooking. (If I cook it without letting it drain enough, I usually cook it alone and drain the water that heats out of it before spraying it with olive oil). So I soak them 1st thing, then drain them as soon as possible, then leave them in a bowl/strainer while I cook everything else to let excess water drain. Add the shrimp to the pan and sprinkle it generously with pure garlic powder. Shake shrimp in pan then flip each over to brown the other side. Squirt lemon juice over shrimp and shake pan again to coat the shrimp with all the yummy garlic on the pan. When done they should look slightly blacked like very lightly breaded shrimp, coated only with garlic powder and lemon juice...yumm!
10. By the time the timer goes off, the pasta is ready, the stir fry is ready and the shrimp is ready. Turn all the burners off and add the cilantro to the veggies and mix in. Serve the pasta on the plate, pour the veggies over and place the shrimp on top and you have a very filling, delicious, healthy meal for under 400 calories!
Ingredients
olive oil cooking spray and 100% garlic powder
saute onions in olive oil with crushed black mustard seeds and cumin seeds
Saute zucchini- sprinkle garlic powder over them
flip the zucchini and brown the other side
Add the yellow bell pepper and mushrooms
flip to brown both sides
Add the shredded cabbage and 1/4 cup of water
Add the garlic and ginger paste- stir
Add the tomatoes- stir slightly alone then with veggies and add remaining water and cover
Add angel hair pasta to boiling water for 4-5 minutes
Spay pan and add shrimp to heated pan
Add garlic powder
Flip shrimp and shake pan to coat
sprinkle lemon juice and shake again to capture all the garlic powder
Turn off the burner and add the cilantro- mix in
Your pasta is ready to eat:)
Angel hair & Stir Fry Health benefits and more info:
1. Whole wheat/whole grain angel hair pasta- I usually get Certified Organic whole wheat Gourmet Pasta with milled flax seed for extra health benefits. But the one I used is also a good one. Hodgson Mill Organic Whole Wheat Angel Hair with Milled Flaxseed contains 500mg Omega-3 oils per serving. Made with No. 1 USDA premium wheat. They are rich in whole grain to help reduce the risk of heart disease and certain cancers. The Food and Drug Administration agrees that diets rich in whole grain foods and other plant foods and low in total fat, saturated fat cholesterol may reduce the risk of heart disease and some cancers.
2. Mixed Veggies- It is proven that vegetables contain a number of antioxidants that may help to stop certain cancers from forming in the body. These antioxidants like vitamin C also help the body to repair after long bouts of stress and illness and help to protect the body in the future. You want to consume a variety for a variety of health benefits.
a.) Mushrooms- (a legume, not a vegetable) are among the most nutritious, healthiest, best foods we can add to our diet. Mushrooms are high in caretenoids, contain potassium, foliate, copper (to help produce red blood cells), riboflavin (B2; to help maintain red blood cells and give us energy), and niacin (B3; for healthy skin, and the functioning of our digestive and nervous systems, giving us energy). They naturally contain Vitamin D, and selenium and saponin are among their many antioxidants. Some studies have shown mushrooms can also help our immune systems. They are fat-free, cholesterol-free, low in calories, and very low in sodium. Every kind of mushroom basically has the same nutrients, but their amount of each nutrient varies. For example, a medium-sized portabella, even grilled, has as much potassium as a medium-sized banana, and great amounts of selenium, while shitakes have less potassium but more selenium. And despite being "common," white buttons (ones used in this dish) not only have more protein than portabellas or shitakes, but they contain all the nutrients and antioxidants found in more expensive mushrooms.
b.) Onions- are a very good source of vitamins B6 and C, chromium, biotin, and fiber. They are also a good source of folic acid and vitamins B1 and K. The health benefits provided by onions are mostly due to their content of several organic sulfur compounds. Studies have shown that, like garlic, onions and onion extracts decrease blood lipid levels, prevent clot formation, and lower blood pressure. They have a significant effect in lowering blood sugar levels. Throughout history, onions have also been used to treat asthma. Their action in asthma is mostly due to their ability to inhibit the production of compounds that cause the bronchial muscle to spasm, which then causes the muscle to relax. The high content of iron in onion makes it beneficial for the treatment of anemia. Just by eating half a medium raw onion daily can significantly lower cholesterol and help prevent heart attacks. The anti-inflammatory agents in onion are useful in reducing the symptoms of inflammatory conditions such as arthritis and gout. Fights infection bacteria, including E.coli and salmonella, and is effective against tuberculosis and infections of the urinary tract, such as cystitis.
c.) Zucchini- Helps cure asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties and can provide protection against cardiovascular disease. The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C. Regular intake of zucchini effectively lowers high homocysteine levels in the human body. The vegetable can help prevents risk of having multiple sclerosis (MS). They have high water content (over 95%), high nutritious value and contain a very low amount of calorie It contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body. Zucchini contains lutein along with Vitamin C, both of which are known to be good for the eyes. The vegetable is a good source of vitamin B6, riboflavin, manganese and a lot of other nutrients. Eating zucchini is known to help the body in supporting the arrangement of capillaries. Regular consumption of the vegetable can help protect the body against colon cancer. It’s believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol. The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage. It proves to be a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.
d.) Tomatoes- Tomatoes are rich in moisture, vitamins and minerals, and phytonutrients. They are an excellent source of vitamins C, B6 and K, betacarotene, biotin, niacin, potassium, phosphorous, calcium, iron, zinc and selenium, as well as of many organic acids such as citric and malic acids which are responsible for the characteristic tomato flavor. Tomato seeds and skin are good sources of fiber, while the red flesh contains a powerful anti-oxidant, the carotenoid pigment lycopene, which provides the fruit’s red color. Lycopene in tomatoes is said to improve the skin's ability to protect against harmful UV rays. The high content of potassium and phosphorous in this red juice helps relieve the symptoms of stress, tiredness, fatigue, muscle weakness, as well as prevent muscle spasms and cramps. Tomato improves heart health by helping lower blood pressure. Not only does tomato juice has anti-oxidant and diuretic properties and improves the digestive function, it also stimulates the detoxifying function of the liver and kidneys. A carotenoid pigment found in the skin and flesh of tomatoes, may play a role in the prevention of some types of cancer, including lung, prostate and colon cancer.
e.) Cabbage- This parcel of vegetable is nutrient-packed and low in calorie. It is impressive with its high content levels of calcium, iron, iodine, potassium, sulfur, and phosphorus. In the vitamins department, it is loaded with vitamins A, B1, B2, B6, C, E, K and folic acid. This humble vegetable is a rich source of a number of phytonutrients which help boost our defense mechanisms, blocks the reaction of cancer-causing substances, detoxifies and eliminates harmful toxins and hormones, and stimulates production of antibodies to fight cancer.
3. Spices- Herbs and spices have more disease-fighting antioxidants than most fruits and vegetables.
a.) Extra Virgin olive oil- reduces the of risk of cardiovascular diseases and has shown beneficial effect on ulcers and gastritis. Using olive oil as main dressing oil helps preventing constipation and in general maintains the digestive tract in good health. It helps to reduce blood pressure and may help in lowering cholesterol. Olive oil eases or prevents diabetes, lessens the severity of asthma or arthritis, can possibly help in the prevention of colon cancer, moisturizes skin and slower aging process.
b.) Garlic- is a natural antibiotic. The bacteria in the body do not appear to evolve resistance to the garlic as they do to many modern pharmaceutical antibiotics. They also can have a powerful antioxidant effect. Antioxidants can help to protect the body against damaging free radicals. Due to its anti-carcinogenic properties it also reduces the risk of cancers. It can lower blood pressure, decrease platelet aggregation, lower serum triglycerides and LDL-cholesterol (the bad type) levels increase serum HDL-cholesterol (the good type) and fibrinolysis (the process through which the body breaks up blood clots.) Plus it stimulates the production of nitric oxide in the lining of blood vessel walls, a substance that helps them to relax. As a result of these beneficial actions garlic helps to prevent arteriosclerosis and thereby reduces the risk of heart attack or stroke. Two or three cloves a day have cut the risk of subsequent heart attacks in half in heart patients.
c.) Ginger- is a strong antioxidant, antimicrobial (kills bacteria - including salmonella) - internally and topically as an antiseptic. Two natural antibiotics are found in ginger. It contains anti-inflammatory agents, helps eliminate congestion, contains zingibain that dissolves parasites and their eggs. Ginger root tea eases some throat pain, kills cold viruses, inhibits production of cytokines which cause pain and swelling, combats chills and fever. Ginger inhibits 5-LO enzymes, the only food for prostate cancer cells, prostate cancer cells die in one to two hours without this enzyme. A component of ginger suppresses metastasis (stops the spread) in any type of cancer cell including leukemic, skin, kidney, lung, and pancreatic cancer cells - one of the most exciting and powerful health benefits of ginger! Ginger aids in circulation, digestion, and other body systems functions like in the lungs, hot flashes, headaches, arthritis, and reduces the severity of post chemotherapy nausea.
d.) Cayenne- is a pretty amazing spice. It can do everything from kill cancer cells in the prostate, lungs, and pancreas to immediately stop a heart attack within 30 seconds. It helps in circulation, high blood pressure, cleans the arteries and helping to rid the body of the bad LDL cholesterol and triglycerides. It has antifungal properties, immune system benefits, alleviating allergies, muscle cramp, improving digestion, and helps wound healing with minimal scar tissue. Great for heartburn, atonic gout, in paralysis, in dropsy, in tympanitis, and in the debilitated stages of fever and so much more…cayenne pepper is literally one of the greatest health secrets in the world. Thankfully I love the stuff:)
e.) Black Pepper- improves digestion and promotes intestinal health. It helps one to lose weight (the outer layer of peppercorn assists in the breakdown of fat cells). The antibacterial property of black pepper helps to fight against infections, insect bites etc. Pepper added to one's diet helps in keeping your arteries clean. It’s good for skin, relief for cough and cold. It also helps to avoid ear-ache and gangrene. It is also good for conditions of hernia, hoarseness and insect bites. It relieves joint pain, a good treatment for respiratory conditions like asthma and whooping cough etc. It is used to treat conditions of tooth decay and toothache. In ancient times, pepper was also used to treat eye problems.
f.) Coriander (the leaves are cilantro)- Protects against the Salmonella bacteria, reportedly works as a natural chelation treatment, aids in digestion and helps settle the stomach and prevent flatulence. Is an anti-inflammatory that may alleviate symptoms of arthritis. It protects against urinary tract infections, prevents nausea, relieves intestinal gas, lowers blood sugar, lowers bad cholesterol (LDL) and raises good cholesteraol (HDL). It’s a good source of dietary fiber, iron magnesium and rich in phytonutrients and flavonoids. It helps reduce feelings of nausea, eases hormonal mood swings and associated with menstruation. Has been shown to reduce menstrual cramping and adds fiber to the digestive tract. It is a source of iron, magnesium, and is helpful in fighting anemia. It gives relief for diarrhea, especially if caused by microbial or fungal infections, helps promote healthy liver function, reduces minor swelling, strong general anti-oxidant properties, disinfects and helps detoxify the body, stimulates the endocrine glands. It also helps with insulin secretion and lowers blood sugar, acts as a natural anti-septic and anti-fungal agent for skin disorders like fungal infections and eczema, contains immune-boosting properties and acts as an expectorant.
g.) Cumin- helps in building healthy blood. It’s exceptionally rich in iron, making it a great natural supplement for blood health and an antidote for anemia. It strengthening the immune system, supports healthy prenatal development in pregnant women. It helps with insomnia, memory loss and digestive function. One of cumin’s most important uses may be in treating cancer. It helps with colds and respiratory, kidney health and healthy metabolism. Cumin boosts the metabolic rate and facilitates the absorption of nutrients throughout the body. Many herbal practitioners consider cumin to be one of nature’s best overall body tonics.
h.) Black mustard seeds- Mustard seeds are rich in Selenium and Magnesium. Selenium help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. They are good source of omega-3 fatty acids, phosphorus, magnesium, manganese, dietary fiber, iron, calcium, protein, niacin and zinc. Mustard stimulates the appetite by increasing salivation by up to eight times. It also has laxative, digestive and circulative stimulant properties.
i.) Lemon juice- Lemon is known to relieve symptoms of indigestion, such as heartburn, bloating and belching. Regular consumption of lemon juice aids the bowels and helps them to eliminate waste more efficiently, curing bowel problems such as digestion and constipation. Lemon is a diuretic, which means it's good for people with urinary tract infections and high uric acid problems. It helps flush out all the toxins and bad bacteria to help those with arthritis or rheumatism. It is also a fighter of throat infections, respiratory disorders, and to prevent and control diabetes. It acts as a blood purifier and cleansing agent. Lemon is a natural antiseptic medicine, and can cure skin problems. It is known to rejuvenate your skin from within, and will create a natural healthy glow. If you juice lemons daily, you should notice a dramatic improvement in the appearance of your skin. Due to its skin enhancing qualities, lemon also acts as an anti-aging remedy and can remove wrinkles, blackheads and acne. I've made it a habit to drink a full glass of lemon water before and after bedtime...it's a great way to end and start your day!
4. Shrimp- Loaded with protein, vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free food. Zinc supplementation of zinc deficient subjects has been shown to increase the levels of circulating leptin. Leptin is a hormone that plays a key role in regulating the body's energy expenditure, fat storage, and appetite. Insufficient leptin levels are believed to be the primary cause of food cravings, overeating, and obsession with food. The iodine in shrimp is good for the proper functioning of the thyroid gland which controls the basal metabolic rate, or the rate at which the body consumes energy at rest. Iodine deficiency can result in sluggish thyroid activity which in turn can lead to weight gain or hinder weight loss. Shrimp contain astaxanthin, a carotenoid that gives them their pink color and that can act as a potent antioxidant and protect the skin from premature aging. Also the omega-3 fatty acids in shrimp provide antioxidant protection. The zinc shrimp boast plays an important role in the production of new cells (including hair cells and skin cells). It also helps maintain the oil-secreting glands on the scalp that keep hair shiny. In addition, shrimp are a good source of copper which can help prevent hair loss, contribute to hair thickness, and intensify hair color. Shrimp are loaded with selenium. Several population studies suggest that the risk of death from cancer, including lung, colorectal, and prostate cancers, is lower among people with a higher intake of the trace mineral selenium. Death rates from cancer are significantly lower in areas of the world where selenium is abundant in the soil than in areas where selenium levels are low. Selenium is believed to reduce cancer risk in two ways: First, selenium is an important constituent of glutathione peroxidase, an enzyme with anti-oxidant properties which can help protect the body from damaging effects of free radicals. Second, selenium is believed to prevent tumor growth by boosting the immune system and inhibiting the development of blood vessels to the tumor. Shrimp are often given a bad rap for their high cholesterol content. Although it is true that shrimp are relatively high in cholesterol (about 200 milligrams in 3.5 ounces, or 12 large boiled shrimp), the Rockefeller study on shrimp and cholesterol suggests that shrimp cholesterol may not be that bad for you.
