虾仁鲜蔬全麦意大利面

(Contributed by Ms Toh Yun Xuan, Nutritionist at SHF)
 

Serves 份量: 4 人份
 

Ingredients 材料:

• Whole wheat dried pasta, 340g 全麦意大利面, 340克
• Peeled cooked shrimps, 28 whole 去壳的熟虾仁, 28只
• Red pepper flakes (optional), 1/2 tsp 红辣椒粉(可选), ½茶匙
• Reduced sodium cooking salt, 1/2 tsp 低钠食用盐, ½ 茶匙
• Black pepper, Few grinds 黑胡椒, 碾碎
• Rice bran oil, 4 tsp 米糠油, 4 茶匙
• Garlic, 4 cloves (crushed) 大蒜, 4 瓣(切碎)
• Cherry tomatoes, 250g (halved) 小西红柿, 250克(对切)
• Spinach, 240g (chopped) 菠菜, 240克(剁碎)
• Fresh basil, 1/2 cup (chopped) 新鲜罗勒叶, ½ 杯(剁碎)
• Lemon juice, 4 tbsp 柠檬汁, 4 汤匙

Method 做法:

1) Cook and prepare the pasta as directed on the packaging. Then, set aside.
根据包装上的指示煮熟意大利面，放置一旁备用。
 

2) Mix the shrimps, red pepper flakes, salt and black pepper in a medium bowl.
将虾仁、红辣椒粉、盐和黑胡椒倒入碗中拌匀。
 

3) Use a non-stick pan and heat the oil over a medium fire.
将米糠油倒入不沾锅中，以中火加热。
 

4) Add in the garlic and cook till fragrant or golden brown.
倒入大蒜，直至炒出蒜香或呈金黄色。
 

5) Sir-fry the spinach for 1 minute, then add in the cherry tomatoes and stirfry for another minute.
菠菜倒入锅中快炒1分钟，然后加入小西红柿，再快炒1分钟。
 

6) Add in the shrimps and cook for around 1 to 2 minutes before turning off the heat.
加入虾仁翻炒1-2 分钟，随后关火。
 

7) Divide the pasta into 4 portions.
将意大利面分成4份。
 

8) Pour the shrimps mixture, basil and lemon juice onto the pasta, toss to combine and serve.
将炒好的虾仁、罗勒叶和柠檬汁倒在意大利面上，拌好后即可上桌。

Approximate Nutritional Analysis (Per serving) 每份量营养含量:

Energy 能量: 398 kcal 千卡

Fat 脂肪 (Saturated fat 饱和脂肪): 7g 克 (1g 克)

Protein 蛋白质: 25g 克

Carbohydrates 碳水化合物: 57g 克

Sodium 钠: 473mg 毫克

Fibre 纤维: 12g 克

Cholesterol 胆固醇: 92mg 毫克

Source: Singapore Heart Foundation. Reproduced with permission.