One Pot Meal
By: Pam Smith, RDN
Take the guess-work out of cooking and add in the fun, all from your own kitchen! Watch Pam cook this meal from February 2019 in a live recording in the P.S. Flavor!™ Cooking Club on Facebook at facebook.com/groups/psflavorclub. (Find the video at Videos > Albums > Winter 2019.)
Want to get the flavors that make this meal magical? They’re all available at psflavor.com!
A colorful meal is not only visually appealing, but it also contains a variety of nutrients and is flavorful and satisfying. Great food that's great for you! - Pam Smith, RDN
Caribbean Shrimp Penne with Asparagus, Sun-dried Tomatoes, and Goat Cheese
Yields: 4 Servings
Ingredients
1 Tbs. olive oil
1 lb. large or medium Florida shrimp, peeled and deveined
1 1/2 Tbs. P.S. Flavor!™ Caribbean Kitchen, divided
1/2 red onion, chopped
1 yellow (or orange or red) pepper, cut into chunks
4 garlic cloves, sliced thick
1/2 cup finely chopped sun-dried tomatoes (packed in olive oil but well drained)
1/2 lb. asparagus, blanched and sliced on bias
1/2 cup brandy
1 (28 oz.) can diced tomatoes, drained, chopped, juices reserved separately
1 cup of chicken stock (lower sodium)
Kosher Salt, for pasta water
1 lb. whole wheat penne pasta
1/2 cup crumbled goat cheese, plus more for garnish
1/4 cup fresh chopped basil
1/2 cup pine nuts, toasted
Fresh basil leaves for garnish
Method
In a large non-stick sauté pot, add the olive oil and heat, then add the shrimp seasoned with 1 1/2 teaspoons P.S. Flavor!™ Caribbean Kitchen. Cook 4 minutes over medium high heat until the shrimp begins to turn opaque; remove and set aside.
Add the onion and yellow pepper to the same pan, lightly sautéing for 3-4 minutes, until translucent. Add garlic and remaining Caribbean Kitchen, lightly sautéing for 30 seconds, then add the sun-dried tomatoes and asparagus, and lightly sauté another 2-3 minutes.
Add the brandy and stir well, cook for 2 minutes.
Add the chopped canned tomatoes, cook 2 more minutes, stirring well. Add the chicken stock, and the reserved juice from the canned tomatoes. Bring to a boil and simmer for 5 minutes, allowing to slightly reduce.
While sauce is cooking, cook pasta according to the instructions printed on the box. Drain the pasta (do not rinse), and add to sauté pan with sauce. Add reserved shrimp and chopped basil. Over medium low heat, stir well to combine for 2-3 minutes.
To serve, garnish with fresh basil leaves, remaining pine nuts and a bit of crumbled goat cheese.
Pam's Note
Blanch your asparagus quickly using the microwave! Snap of the woody ends, rinse well, and then place asparagus on a large plate (while still dripping wet). Microwave for 2 minutes. Blanching will keep the bright color and favor locked in!”
Toasting pine nuts brings out their sweet and vibrant favor — and is very easy to do! Add pine nuts to a dry sauté pan, and cook over medium-heat, stirring often, until golden (about 3 minutes). Remove and enjoy!
Grocery List
SEAFOOD
1 pound large or medium Florida shrimp
PRODUCE 1 red onion 1 yellow (or orange or red) pepper 4 garlic cloves 1/2 pound asparagus 1 bunch fresh basil
DAIRY
6-8 ounces goat cheese
MISCELLANEOUS
Sun-dried tomatoes (packed in olive oil)
1/2 cup brandy
1 (28 oz.) can diced tomatoes
1 pound whole wheat penne pasta
1/2 cup pine nuts
CHECK YOUR PANTRY FOR: Extra virgin olive oil Low-sodium chicken stock Kosher Salt
P.S. FLAVOR!™ SPICES Carribean Kitchen
Prep Sheet
EQUIPMENT Cutting board Large chef’s knife Small paring knife Large non-stick sauté pot Large pot (for boiling pasta) Colander Measuring spoons Measuring cups Wooden spoon Plates for serving
PRE-PREPPED INGREDIENTS 1 lb. large or medium Florida shrimp, peeled and deveined 1/2 red onion, chopped 1 yellow (or orange or red) pepper, cut into chunks 4 cloves garlic, sliced thick 1/4 cup sun-dried tomatoes (packed in oil), well drained and finely chopped 1/2 lb. asparagus, blanched and sliced on a bias 1 (28 oz.) can diced tomatoes, drained and chopped (juices reserved separately) 1/4 cup fresh basil, chopped 1/2 cup pine nuts, toasted
INGREDIENTS TO HAVE READY 1 1/2 tablespoons P.S. Flavor!™ Caribbean Kitchen, divided 1 tablespoon extra virgin olive oil 1/2 cup brandy 1 cup low-sodium chicken stock Kosher salt 1 lb. whole wheat penne pasta 1/2 cup crumbled goat cheese, plus more for garnish Fresh basil leaves for garnish
Watch this meal come to life here: