15 min meal: Shrimp Pesto with Cherry Tomatoes, Arugula, and High-Protein Pasta
What we’re eating: 6 oz of shrimp (I used “large” frozen shrimp) cooked with garlic, salt, pepper, and then tossed with pesto sauce and served on top of a high-protein pasta (I used Veggiecrafts Pasta with Cauliflower) and a bed of arugula.
Start boiling water over high heat with the lid on (it boils faster). While the water boils, heat the skillet you’ll cook the shrimp in for a min, then add the shrimp and seasoning (see below). Once the water is boiling, add your low-carb, high-protein pasta.
Cook the shrimp in a skillet over med-low heat with some garlic and little olive oil (you can also grill the shrimp. If you’re starting with frozen shrimp, you can also skip the oil and cook the shrimp with a lid on. The water from the frozen shrimp will keep them from drying out and the lid will make sure they cook evenly). Once the shrimp are cooked, season with sea salt and pepper to taste and toss with 2 tbsp of a good quality pesto sauce (or make your own if you feel ambitious.) You can also squish 1/4 of a fresh lemon on top for some zest if you like things a little tangy!
Take some spinach (or your favorite green), some tomatoes, onions, and cucumber and put them on the whole wheat pita (I used Papa Pita’s 100% whole wheat). Then add the spiced chicken and top with Tzatziki sauce (I used 2 tbsp of Wegman’s Tzatziki). Ta da, you’re done cooking!
Why we’re eating it: There are 56g of protein in this dish. Like, woah. Most of us need 0.34-0.55g of protein/lb body weight (read deets on how to figure out your protein needs here). If you’re doing strenuous exercise or recovering from an injury/illness, aim for ~1g/lb body weight. A good pesto sauce has essential fats that we need for good health and just really brings a decadent feeling to the dish when it has a good quality olive oil base, thick pesto, and rich parmesan.
Plus cooking shrimp and pasta is so freaking fast. I really like Veggiecrafts pasta because they are made with cauliflower and a mix of pea and lentil flours. This combo keeps the simple carbs low while adding more fiber and protein than standard refined-flour pasta. It has a slightly denser texture and a nutty taste that I really like. And it’s a good option to have in your wheelhouse for any vegetarian meals you might make and still want to feel confident about your protein intake.
When we’re eating it: For me personally, this is a go-to after a busy day when I don’t want to think too hard and I need to feel nourished with something fulfilling, fast. This is also a great pre-workout meal (about 45min before) or a post-workout recovery meal with the protein (56g total) + fiber (5g total) + other carbs (32g). The Veggiecraft pasta is supplying most of those other carbs, which will help with energy levels if you’re going to be moving for 60min or more, or to help rebuild your glycogen stores after you’re moving. A heads-up that this pasta is made from pea and lentil flour, so if you tend to get bloated after eating a lot of lentils at once, you can cut the serving size down without losing much from the meal.
What if you’re not moving? Can you still eat those simple carbs? If you aren’t moving around that much, you can skip the pasta and have this as a salad - and maybe add some extra fresh grated parmesan cheese to increase the essential fats that will keep you full!
