Last Updated on November 1, 2024 by Arif Chowdhury
Holy smokes, pasta lovers! Let me spill the tea about my absolute ride-or-die dinner recipe that’s been making waves in my kitchen lately.
You know those nights when you’re craving something that’ll make your taste buds do the cha-cha but won’t send your calorie counter into panic mode?
Well, buckle up, because this skinny version of Shrimp Fra Diavolo is about to rock your world!
The Spicy History Behind “Brother Devil”
Before we dive fork-first into this recipe, here’s a fun tidbit: Fra Diavolo literally means “Brother Devil” in Italian.
Legend has it that this sauce was named after a spicy-food-loving Italian revolutionary.
While traditional Italian cuisine surprisingly only embraced chili peppers in the 16th century (fun fact: chilis were actually brought to Europe from the Americas!), they’ve since become a cornerstone of fiery Italian dishes like this one.
Why This Recipe Is Your New Best Friend
Listen, I get it. We’re all trying to balance our love for creamy pasta with those #fitnessgoals. According to recent nutrition studies, seafood-based pasta dishes can be up to 40% lower in calories than their meat-based counterparts.
Plus, shrimp pack a serious protein punch – we’re talking about 24 grams of protein per 100-gram serving!
The Secret to Skinny But Creamy Sauce
Here’s where the magic happens: this recipe uses a clever combo of light cream and Greek yogurt to create that luxurious mouthfeel without going overboard on calories.
Studies show that Greek yogurt can reduce the overall fat content of cream-based sauces by up to 60% while maintaining that silky texture we all crave.
What You’ll Need
For the Shrimp:
- 1 pound large shrimp, peeled and deveined
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon dried oregano
For the Spicy Cream Sauce:
- 2 tablespoons olive oil
- 1 medium onion, finely diced
- 5 cloves garlic, minced
- 2-3 teaspoons red pepper flakes (adjust to taste)
- 1 can (28 oz) crushed San Marzano tomatoes
- ½ cup light cream
- ½ cup Greek yogurt (2%)
- ¼ cup grated Parmesan cheese
- Fresh basil leaves
- 1 pound whole wheat linguine
- Salt and pepper to taste
Let’s Get Cooking!
- Start by getting your pasta water boiling. Pro tip: Make it as salty as the Mediterranean – your taste buds will thank you later!
- While that’s happening, pat those shrimp dry like they’re fresh out of the pool. Season them with salt, pepper, and oregano.
- In your largest skillet (trust me, you’ll need the space), heat 1 tablespoon olive oil over medium-high heat. Toss in the shrimp and let them get all pink and gorgeous – about 2 minutes per side. Remove them to a plate and try not to eat them all while you’re cooking (I speak from experience!).
- In the same pan (hello, flavor!), add the remaining olive oil. Throw in your onions and let them get soft and translucent – about 5 minutes.
- Add garlic and red pepper flakes. When you can smell the garlic doing its thing (about 1 minute), it’s time for the tomatoes.
- Pour in those crushed tomatoes and let everything simmer for about 10 minutes until it starts to thicken up.
- Meanwhile, cook your linguine until it’s al dente. Save about 1 cup of that starchy pasta water before draining!
- Here comes the creamy part: Lower the heat and stir in the light cream and Greek yogurt. Keep stirring until everything’s smooth and well combined.
- Add the Parmesan cheese and stir until it melts into the sauce. If things look too thick, splash in some of that reserved pasta water.
- Return the shrimp to the pan and let them warm through.
- Toss in the cooked linguine and some torn basil leaves. Give everything a good mix until the pasta is well-coated.
Serving Suggestions
Plate it up with an extra sprinkle of Parmesan, some fresh basil leaves, and maybe an extra pinch of red pepper flakes if you’re feeling brave.
Pair it with a crisp white wine (I won’t tell if you don’t) and a simple arugula salad.
Storage Tips
This dish actually gets better overnight as the flavors mingle and get to know each other. Store it in an airtight container in the fridge for up to 3 days.
When reheating, add a splash of water or light cream to bring back that silky texture.
The Bottom Line
Who says comfort food can’t be figure-friendly?
This lighter version of Shrimp Fra Diavolo hits all the right notes – it’s creamy, spicy, satisfying, and won’t have you feeling guilty afterward.
Now that’s what I call a win-win situation!