STRATEGY SESSION: My father was a master of Italian cooking, and the marinara sauce and shrimp marinara below are healthy versions of his recipes. My pooling oil technique allows me to decrease the fat and calories in both dishes without compromising flavor.  

 

Shrimp marinara, a delicious example of classic Italian cuisine, is also classic healthy cuisine because it is based on the trinity of lean proteins, friendly fats, and good carbohydrates.

Lean protein? Shrimp constitute a terrific source. 4 ounces of plain boiled shrimp contain only 112 calories and about 1 gram of total fat. Although their cholesterol content has given them a bad reputation, they compare favorably to many other protein sources. For example, 1 egg contains roughly the same amount of cholesterol. So, if you eat an egg now and then, you should not deny yourself the pleasures of shrimp.

Healthy fats? Both the sauce and the shrimp dish are made with olive oil. High in monounsaturated fats, olive oil also contains hydroxytyrosol, a phytochemical that appears to offer cardiovascular benefits.

Good carbohydrates? Marinara sauce is the essence of tomatoes, perfumed with garlic. Tomatoes have a relatively low glycemic index and are low in carbohydrate density, i.e. they contain little carbohydrate per unit volume. Consequently, their contribution to the glycemic load is minimal.

Although a homemade marinara is not absolutely required,  it makes the difference between good and great. I make a large quantity (2 quarts) and freeze the excess in 2-cup containers with expansion room at the top. The frozen sauce will keep up to 6 months (or even longer).

Shrimp marinara can be served by itself as an appetizer, as a main course with an assertive vegetable such as broccoli rabe, or over pasta, if your carbohydrate tolerance permits. Regardless of how you end up serving it, be sure to use shrimp that are peeled from stem to stern.

 

 

Note: If you are using 28-ounce cans of tomatoes (which are easier to find than the 35-ounce size), you will need 3¾ cans.

Marinara Sauce

• 3 35-ounce cans Italian plum tomatoes, preferably San Marzano, undrained, basil leaf removed
• 2 tablespoons extra virgin olive oil
• 3 tablespoons minced garlic
• 3 tablespoons minced flat-leaf parsley
• ¼ to ½ teaspoon hot red pepper flakes
• 1 to 1 ½ teaspoons salt
• Freshly ground black pepper

1. Pour the tomatoes and their juice into a large deep bowl. Crush the tomatoes by hand. (If they are soft, gently pull them apart into 3 to 5 pieces. If firm, take one in each hand and squeeze the pulp through your fingers so they break down into 3 to 5 pieces.) They should remain chunky; you do not want a homogeneous texture.
2. Heat a large deep skillet over medium heat and add the oil in a little pool. Do not spread it around. When the oil is hot, add the garlic, parsley, and red pepper flakes to the pool. Cook about 1 minute, stirring gently to coat without dispersing the oil. When the mixture becomes fragrant, spread it over the entire pan.
3. Add the tomatoes and their juice and stir gently to blend with the garlic mixture. Bring to a simmer and cook uncovered about 1 ½ hours until sauce is thick and little or no watery liquid is visible on the surface. Add the salt and black pepper to taste

Makes 16 servings

Per serving: Calories 53, 2 g total fat, trace saturated fat, 0 mg cholesterol, 8 g total carbohydrate, 2 g dietary fiber, 2 g protein, 149 mg sodium.

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Shrimp Marinara

• 1 tablespoon extra virgin olive oil
• 1 tablespoon minced garlic
• 1 tablespoon minced flat-leaf parsley, plus more for garnish
• 1 ¼ pounds large shrimp, peeled and deveined
• ¼ cup bottled clam juice or homemade shrimp broth
• 1 teaspoon anchovy paste
• 2 cups marinara sauce, preferably homemade
• Salt and freshly ground black pepper to taste

1. Heat a large nonstick skillet over medium heat and add the oil in a little pool. Do not spread it around. When the oil is hot, add the garlic and parsley to the pool. Cook about 1 minute, gently stirring to coat without dispersing the oil. When the mixture becomes fragrant, spread it over the entire pan and add the shrimp. Cook, turning frequently for 2 to 3 minutes until almost cooked through. Add the clam juice and cook 1 minute. Using a slotted spoon, remove the shrimp to a bowl.
2. Add the marinara sauce and anchovy paste to the skillet and stir to blend. Add any juices that have collected in the shrimp bowl. Bring to a simmer and cook, stirring frequently, for 5 to 7 minutes until the sauce is thick and almost no watery liquid remains. Return the shrimp to the pan along with any additional juices and cook 1 to 2 minutes until opaque. Do not overcook. Season to taste with salt and pepper. Serve immediately, garnished with parsley if desired.

Makes 4 servings

Per serving: Calories 240, 8 g total fat, 1 g saturated fat, 216 mg cholesterol, 11 g total carbohydrate, 2 g dietary fiber, 31 g protein, 480 mg sodium.