Heart-Healthy Lemon Pepper Shrimp and Avocado Pasta: A Delicious & Quick Weeknight Meal
Discover a truly delightful and incredibly heart-healthy dinner option that brings vibrant flavors and wholesome ingredients together in one satisfying bowl. This Lemon Pepper Shrimp and Avocado Pasta, featuring succulent roasted lemon pepper shrimp tossed with wholesome whole wheat pasta, abundant creamy Hass avocado, fresh peppery arugula, a bright squeeze of lemon, and a sprinkle of Parmesan, is the perfect meal for any night of the week. This nutritious and flavorful recipe was developed through a special collaboration with the Hass Avocado Board, facilitated by KitchenPLAY, to highlight the incredible benefits and versatility of fresh avocados in everyday cooking.
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If you’re anything like me, your love for avocado runs deep. My admiration for this versatile fruit is so profound that I maintain a dedicated Pinterest board, exclusively celebrating all things avocado! The culinary possibilities with avocado are truly endless, extending far beyond the widely adored avocado toast. It serves as a fantastic, healthier alternative to mayonnaise in dishes like tuna salad or this delightful chickpea salad. And, of course, no taco night is truly complete without the creamy richness of avocado, a fact most food lovers already embrace.
My ongoing culinary journey with avocado has beautifully culminated in this Shrimp and Avocado Pasta. It’s a dish that strikes a perfect balance: light and fresh enough to feel invigorating, yet hearty enough to leave you completely satisfied. It’s a testament to how simple, wholesome ingredients can come together to create something truly extraordinary and nourishing.
Beyond its incredible flavor and versatility, the avocado stands out for its impressive nutritional profile, especially when it comes to heart health. February is recognized as American Heart Month, making it the perfect time to highlight the vital connection between diet and cardiovascular wellness. I’m proud to share that the Hass Avocado Board and the American Heart Association (AHA) have united in a significant effort to encourage Americans to meet their daily recommended intake of fruits and vegetables. This collaborative initiative aims to reduce and prevent fatalities associated with cardiovascular diseases, strokes, and diabetes, emphasizing the proactive role nutrition plays in maintaining a healthy heart.
Fresh avocados are indeed a heart-healthy fruit – a fact that often surprises many who assume they are vegetables! They are renowned for providing naturally good fats, specifically monounsaturated and polyunsaturated fats, which are crucial components of a balanced diet. Importantly, avocados are low in saturated fat and are naturally free of cholesterol and sodium, making them an excellent choice for supporting heart health. Incorporating these healthy fats into your diet can contribute to better cholesterol levels and overall cardiovascular well-being, helping you feel your best from the inside out.
This exquisite pasta dish is thoughtfully crafted with a bounty of ingredients known for their positive impact on heart health. It is not only low in calories but remarkably filling, thanks to the synergistic combination of lean protein from the shrimp and the complex carbohydrates found in whole wheat pasta, complemented by the beneficial fats from the avocado. The vibrant notes of fresh lemon, the peppery bite of arugula, and the savory hint of Parmesan cheese elevate the dish with an essential brightness and depth of flavor. In my experience, incorporating these dynamic flavors is absolutely key when striving to integrate healthier meals into your daily routine, making healthy eating a truly enjoyable experience.
My family – my daughter, husband, and I – thoroughly savored this pasta for dinner. We were equally thrilled to enjoy the chilled leftovers for lunch over the next couple of days, demonstrating its versatility and deliciousness even when cold. For an extra burst of freshness with your leftovers, I highly recommend adding an additional squeeze of lemon just before serving; it truly awakens the flavors.
When you’re preparing this delightful Shrimp and Avocado Pasta, there’s a crucial step that ensures optimal texture and flavor: once your whole wheat pasta is cooked and thoroughly drained, transfer it immediately to a large mixing bowl containing the fresh arugula and diced avocado. The residual warmth from the pasta is essential for this recipe. It gently coaxes the natural, healthy oils from the avocado to release, creating a creamy, luscious sauce that lightly coats every strand of pasta. Simultaneously, this warmth delicately wilts the arugula, softening its peppery edge just enough to integrate harmoniously into the dish without losing its fresh character. It’s a simple technique that makes all the difference, transforming the ingredients into a cohesive, flavorful masterpiece. While spring might still feel a little distant, the refreshing lightness and vibrant flavors of this dish offer a much-welcomed departure from the heavier, heartier winter meals we’ve been enjoying for months. It’s a true breath of fresh air for your palate!
In celebration of American Heart Month this February, the Hass Avocado Board (HAB) and the American Heart Association (AHA) are collaborating to host an exciting recipe contest titled Take Avocado to Heart. This is a fantastic opportunity for home cooks and food enthusiasts alike to showcase their creativity and commitment to heart-healthy eating. We strongly encourage you to explore the contest details and share your most innovative and delicious heart-healthy recipes for a chance to win some incredible prizes!
- The contest is running from February 9th to February 27th, 2017, so be sure to get your entries in before the deadline.
- When sharing your creations on social media, make sure to use the official hashtag: #addavocado, to connect with other participants and gain visibility.
- Consumers are invited to submit recipes across three categories: appetizer, entrée, and dessert, offering plenty of scope for culinary imagination.
- It is vital that all submitted recipe entries strictly adhere to the rigorous nutrition criteria set forth by the American Heart Association, ensuring that all featured dishes truly promote cardiovascular wellness.
- Exciting prizes await the top entries: the Grand Prize winner will receive $1,000, Second Place will be awarded $500, and Third Place will take home $250. This is a wonderful incentive to get cooking and share your passion for healthy food!
Shrimp and Avocado Pasta
Author: Aggie’s Kitchen
Yield: Serving size: 1.5 cups, makes 6 servings
Category: Fish
Method: Oven
Roasted lemon pepper shrimp tossed with whole wheat pasta, plenty of creamy avocado, arugula, lemon and Parmesan – a heart-healthy dinner option perfect for any night of the week. This recipe is designed to be both delicious and nutritious, providing essential nutrients while keeping your taste buds happy.
Ingredients
- ½ lb. uncooked whole wheat pasta (for enhanced fiber and nutrition)
- 1 lb. large shrimp, peeled and deveined (opt for fresh or responsibly sourced frozen)
- 2 Tbsp. extra virgin olive oil, divided (a source of healthy fats)
- 1 tsp. lemon pepper seasoning (adds a bright, zesty flavor)
- 2 fresh Hass avocados*, halved, pitted, peeled and cubed (ensure ripe for optimal creaminess)
- 2 cups fresh arugula (for a peppery kick and added greens)
- 2 Tbsp. fresh lemon juice (enhances flavor and brightness)
- 3 Tbsp. shaved or shredded Parmesan cheese (optional, for savory depth)
- 1/3 tsp. fresh ground black pepper (to taste)
Instructions
- Begin by cooking your whole wheat pasta according to the package directions until it reaches al dente. Once perfectly cooked, promptly drain the pasta and transfer it immediately to a large mixing bowl. Over the warm pasta, evenly distribute the fresh arugula and the diced avocado. The warmth of the pasta is key to creating the creamy texture of the sauce.
- While the pasta is cooking, preheat your oven to a robust 400 degrees Fahrenheit (200 degrees Celsius). In a separate bowl, toss the peeled and deveined shrimp with 1 tablespoon of olive oil and the lemon pepper seasoning, ensuring each piece is lightly coated. Arrange the seasoned shrimp in a single, thin layer on a baking sheet. Roast in the preheated oven for approximately 6-8 minutes, or until the shrimp turn opaque pink and are cooked through. Be careful not to overcook, as shrimp can become rubbery. Remove the cooked shrimp from the oven and add them directly to the large mixing bowl with the pasta, avocado, and arugula. Gently toss all ingredients together to combine, allowing the warmth of the pasta and shrimp to start breaking down the avocado.
- To finish, add the fresh lemon juice, Parmesan cheese (if using), fresh ground pepper, and the remaining 1 tablespoon of olive oil to the pasta mixture. Continue to gently toss until all components are well combined and the avocado has transformed into a light, creamy coating for the pasta. Serve this vibrant and heart-healthy dish immediately to enjoy its peak freshness and flavors.
Notes
Please note that the Heart-Check Recipe Certification applies specifically to the ingredients and preparation as outlined in this recipe and does not extend to serving suggestions unless explicitly stated.
Nutrition Information Per Serving: This recipe is designed to be both delicious and nutritious. Each serving (approximately 1.5 cups, making 6 servings total) provides: Calories 350; Total Fat 17 g (with Sat 3 g, Trans 0 g, Poly 2 g, Mono 11 g); Cholesterol 95 mg; Sodium 530 mg; Potassium 620 mg; Total Carbohydrate 35 g; Dietary Fiber 8 g; Sugars 2 g; Protein 18 g; Vitamin A 480 IU; Vitamin C 10 mg; Calcium 110 mg; Iron 2 mg; Vitamin D 0 IU; Folate 95 mcg.
% Daily Value: Based on a standard 2,000 calorie diet, each serving contributes approximately: Vitamin A 10%; Vitamin C 15%; Calcium 10%; Iron 10%. Please remember that your individual Daily Values may vary and could be higher or lower depending on your specific calorie needs and dietary requirements.
*Important Note on Avocados: This recipe recommends using large avocados for optimal creaminess and yield. A large avocado typically weighs about 8 ounces (approximately 225 grams). If you are using smaller or larger sized avocados, please adjust the quantity accordingly to achieve the desired texture and richness in your pasta dish.
This post has been generously sponsored by the Hass Avocado Board, delivered to you through KitchenPLAY. Rest assured, all opinions expressed and culinary insights shared within this article are entirely my own, reflecting my genuine experience and passion for healthy cooking. Your support for the brands that partner with Aggie’s Kitchen allows us to continue bringing you delicious and wholesome recipes. Thank you for being a part of our culinary journey!