How to: Mediterranean Pasta Chock Full o'Seafood

The last few months have been a whirlwind. I need a break, but, I have to be honest. 

I don't know how.

The second test book in the Lost In Amazon series is ready for publication. There's still some back-end, web-support stuff to do that needs to go with it.

Yeah, I'm waaay behind schedule.

You're probably thinking, "What the Hell is he talking about?"

I guess I should give you some background. 

The next test book describes the "diet" I created. On it, I lost 60 pounds in about 9 months. More importantly, I kept it off.

That diet (I call it the "unDiet," my wife calls it the "about diet.") uses what I learned in culinary school to design high-end low-calorie meals. I figured if Culinary School teaches us how to make people fat, doing the opposite would make people thin. 

It's like a George Costanza thing.

The idea is to get the maximum amount of stuff on a plate for the minimum amount of calories.

Modifying and creating recipes is second nature to me. The trouble is, it probably isn't to you. So I did the work for you. I created and/or modified over 50 recipes. 

This is one of them. It was inspired by the photo above. I haven't actually made it yet. I'll be making it tonight. It sounds so darned good.

The recipe gives four portions of 381 grams. That's over three-quarters of a pound of food each! Total Calories per portion are 389. That falls close enough to my diet's 375 supper Calories. 

Now you know why my wife calls this the "about" diet. I'm big on approximations.

All measures are in grams. Worry not, you Brits and Americans, just set your digital scales to metric and weigh to the number. No need to learn the metric system, but you do need a digital scale. 

I use weight measurements because volume-measure is notoriously inaccurate, and accuracy is fairly important here. Try it for yourself. Measure out a cup of flour. Weigh it. It should weigh between 123 and 128 grams. How far off were you? It isn't unusal to be over by 30%.

A side note re: Portions

This recipe makes four portions for the Optimum Loss Phase of the diet. That's the main phase most people start at. Four is pretty standard. 

For a non-dieter, serve a doubled portion if you like. Or not. Most people won't believe they're eating "diet food," anyway.

I considered making the recipes for three portions. That would make one diet portion and one non-diet portion. My wife suggested sticking to four. That would be one diet portion, one non-diet portion, and another diet portion as a lunch the next day.

Mediterranean Pasta

Ingredients

227g Pasta (I'll use linguini)

80g Red Onion, chopped (about half a cup)

6g Garlic minced (two cloves, but one will do if you want. I'll probably use 4)

200g Chopped Zucchini (about 1 3/4 cups)

1/2 can Whole or Diced Tomatoes with their liquid (796ml, 28 fl.oz.)

125g Tomato Sauce (homemade/canned/jarred) about 1/2 cup, 120ml

16g Tomato paste (about 1 tablespoon, 15ml)

6g Dried Oregano (about 1 tablespoon, 15ml)

9g Fresh Basil (about 3 tbs, 45ml)

Black Pepper - to taste

Red Pepper flakes - to taste

200g Shrimps, raw, peeled (about 7 oz)

200g Sea Scallops (about 7 oz) or 180g Bay Scallops

65g Sliced Olives Kalamata (~ 1/4 cup)

80g Feta, crumbled (~ 2/3 cup)

Minced Fresh Parsley as garnish

Why some things are bolded

Those are the primary sources of Calories. Fudge the other stuff and it's not a major deal (try not to). Fudge those and you shoot yourself in the foot.

Method

1 - If using Whole tomatoes, crush them with clean hands. Careful. They spit.

2 - Spray a saucepan with cooking spray (like Pam). Add the onions and minced garlic
Cover and cook for 3 minutes on medium heat. Stir every now and then.

3 - When the onions get softer, add the Zucchini and cook another 3 minutes.

4 - Add the tomatoes and their liquid (careful, we're only using half a 28 fl.oz/796ml can)
Add the tomato paste, tomato sauce, oregano, pepper, and pepper flakes (don't add the fresh basil yet. )

5 - Bring to a boil, reduce heat, and simmer uncovered for about 10 minutes.

6 - Prepare the pasta while the sauce simmers

7 - Add shrimps, scallops, olives, and fresh basil to simmering sauce. 

8 - Cook about 4 minutes until seafood is cooked through.

Service

Divide pasta into four pasta-bowls, and top with sauce. 

Share the shrimp and scallops evenly.

Sprinkle with crumbled Feta and chopped parsley.

Ain't that better than boiled chicken breasts with Melba toast?