Of which 5.7 g sugars and 3.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (shrimp) · Selenium (shrimp) · Fiber (whole-wheat pasta)
Allergens gluten, crustaceans (shellfish), soy, milk
Creamy shrimp pasta
Whole-wheat pasta coated in a yogurt, soy and cheese sauce.
Ingredients
- 400 g (14 oz) whole-wheat pasta (cooked weight) — about 160 g uncooked
- 300 g (10½ oz) peeled shrimp
- a drizzle of olive oil (10 g)
- 2 cloves garlic, minced (6 g)
- 1 chopped tomato (100 g / 3½ oz)
- salt, pepper, paprika, garlic powder and curry powder, to taste
- 60 g (2 oz) low-fat Greek yogurt
- 1 tbsp soy sauce (15 g / ½ oz)
- 1 dessert spoon (10 ml) garlic paste (or 1 garlic clove)
- 2 reduced-fat cheese wedges (40 g / 1½ oz)
- ½ lemon, juice only (15 g / ½ oz)
- chopped parsley — to finish
Method
- Cook the pasta according to the package directions. Drain and set aside.
- Heat a drizzle of olive oil in a skillet and sauté the garlic and chopped tomato until very soft.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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