Shrimp Fra Diavolo

Olive oil cooking spray
1 lb. large shrimp (31 to 40 per pound), peeled and deveined with tails on
½ to 1 teaspoon red pepper flakes
1 teaspoon salt
¼ cup cognac or brandy
12 medium cloves of garlic, minced or pressed about ¼ cup
½ teaspoon sugar
1 28-ounce can diced Italian tomatoes, drained
1 cup medium dry white wine, such as a Sauvignon Blanc
¼ cup minced fresh parsley
¾ pound (12 ounces) linguine
1 tablespoon extra virgin olive oil

1. Bring 4 quarts water to boil in a large pot

2. In a bowl, toss the shrimp together with ½ of the red pepper flakes and ½ teaspoon salt. Spray a heavy-bottomed 12 to 14-inch non-stick skillet or sauté pan with cooking spray and heat on medium-high heat until cooking spray in the pan begins to brown.

3. Add shrimp to the skillet and immediately spread out into one layer. Cook without stirring until shrimp turn a spotted brown, 30 to 45 seconds. Remove pan from heat stirring to turn shrimp, add alcohol and return pan to heat. Wave a lit match over skillet until alcohol ignites. Shake skillet until the flames subside, then transfer shrimp to a bowl.

4. Cool now empty pan for a couple of minutes. Respray pan with olive oil cooking spray, return to heat and reduce to low. Add 3 tablespoons of garlic, cook stirring constantly until garlic becomes sticky and turns the color of straw, 7 to 10 minutes. Add remaining red pepper flakes, ¾ teaspoon salt, sugar, tomatoes and wine to pan. Increase heat to medium-high and simmer until thickened and fragrant, 8 to 10 minutes.

5. While the sauce is simmering add pasta to boiling water, stirring to separate. Cook pasta until al dente (see package instructions). Reserve ¼ cup of the pasta cooking water and drain pasta. Return pasta to pot and add ½ cup sauce and 2 to 3 tablespoons of cooking water tossing to coat.

6. Stir reserved shrimp and accumulated juices, remaining tablespoon of garlic and parsley to sauce, simmering until shrimp are heated through, about 1 minute. Take pan off the heat and stir in 1 tablespoon extra virgin olive oil.

7. Divide pasta into four bowls, topping each with a portion of the sauce and shrimp, serving immediately.

Yield: 4 servings each at approximately 563 calories; 6 grams total fat; 1 gram saturated fat; 175 milligrams cholesterol; 76.5 grams total carbohydrate; 4.4 grams total dietary fiber; 32 grams total protein and 900 milligrams sodium.

Compare traditional recipe att 680 calories and 20 grams total fat per serving.

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