Recently I taught a vegetarian meal planning class. It was fun to gather pictures of my meals that showing examples of how to put meals together. The goal is to create healthy, balanced meals. You can identify me as a “lacto-ovo vegetarian”. Three years ago I started to incorporate seafood in training for the Miami marathon (26.2 miles). Easier to knock out getting my protein by including seafood.
There were days I couldn’t look at a bean or nut anymore! That’s not to say you aren’t able to get your protein from plants. I was previously I was at a job where I was lucky if I got lunch. Therefore that made it a challenge to plan meals. I had to consider what I was able to scarf down in 5 minutes and ultimately make sure I got all the nutrients I needed. All that to say I would not recommend this. However, this was the situation and I am thankful I am no longer in it.
Technically I’m a pescatarian as I do include seafood occasionally. However, even when it comes to seafood I’m still hesitant if I’m going to like the dish (when eating out). It always comes back to what can I order that is actually balanced. Most restaurants do offer better options, however, we probably should label me ‘picky’. Consider that many times they’re giving you carbs on carbs.
I identify best with being a lacto-ovo vegetarian. However, let’s consider not putting labels on people. Instead, let’s eat what we want when we wany. As a dietitian I want people to eat healthy balanced meals. Vegetarian meal planning is important in order to create balanced meals. Understanding you can get adequate protein at meals balanced with your carbs with a little bit more planning.
My running partner and I haven’t been running together (#quarantinelife), however, we decided to train for SeaWheeze this August. With half marathon training comes pasta as a staple dish for me. Pasta as a carbohydrate source is a go-to fuel source. I’ve tried potatoes, rice, bread, and nothing worked as well as pasta did. This recipe was created for a quick, go-to dish that I can have for lunch or dinner or my long runs on Saturday.
Animal vs Plant Protein: Lemon Pasta
Shrimp is my protein, however, I have used chickpeas as well. Aiming for 21g of protein at a meal is easy with the shrimp, whereas with the beans it’s 20g for the whole meal. Keep in mind the shrimp alone gives me 21g. This has allowed for me to ‘not have to think’ about my protein on training days. I don’t do animal protein every day of the week. When I do, it’s on the day before and the day after long runs. As a dietitian, I can overthink anything. Needless to say the overthinking was stressing me out. Lemon shrimp pasta – dinner in less than 30 minutes.
Lemon Pasta
Shrimp. Easy-go-to meal in <30 minutes. Lemon Pasta, shrimp and veggies and you can call it a balanced meal.
- Total Time: 15 minutes
- Yield: 8 1x
Ingredients
- 1 pound whole-wheat spaghetti (8 servings, ~1 cup servings)
- 1/2 cup extra-virgin olive oil
- 1 cup lemon juice
- 1/4 cup parmesan cheese
- 1/2 tsp black pepper
- 1/4 tsp red pepper flakes, more to taste
- 1/4 cup parsley flakes
- Protein or your choice*
- Veggies of your choice (and there’s never enough veggies!)*
Instructions
- Cook the pasta in a large pot of boiling water until tender but still firm to the bite, stirring occasionally, about 8 minutes. Meanwhile, whisk the oil, Parmesan, black pepper, red pepper chili flakes, and lemon juice in a large bowl to blend.
- Drain the pasta, reserving 1 cup of the cooking liquid. Toss the pasta with the lemon sauce, and the reserved cooking liquid, adding 1/4 cup at a time as needed to moisten.
- Garnish with lemon zest and parsley.
Notes
*I cook the whole box of pasta and either eat a couple of meals during the week or I’ll freeze the remaining. Today I made a single portion – I only had one lemon, so for a single portion you’d use 2 tablespoons of lemon juice with 1 tablespoon of olive oil, and 1 tablespoon of Parmesan cheese.
*I made this a complete meal by adding shrimp and veggies! I did a 3-ounce portion of shrimp. Heat oil in a large skillet over medium heat. Add 1 clove of garlic and cook until soft but not browned, 1 to 2 minutes. Add shrimp; cook, stirring frequently, until shrimp are bright pink and opaque, about 2 minutes.
*I used a whole small zucchini and a little bit of onion sautéed as well. Feel free to use whatever veggies you have on hand. I normally will also add in a green leafy vegetable, but you know #quarantinelife and no leafy greens are left for the week (going on week 4 not going to the grocery store – should’ve had some frozen spinach on hand. Next time!) But the truth is the more veggies, the better – extra fiber and extra filling!
- Prep Time: 5
- Cook Time: 10
1 thought on “Lemon Pasta”
Easy weeknight dinner and I have everything on hand!