This Sheet Pan Shrimp Puttanesca with Cherry Tomatoes, Chard, and Asparagus is packed with lean protein and healthy fats, making it an excellent option for muscle maintenance, especially beneficial for women over 40. The shrimp provides high-quality protein, which aids in satiety and supports muscle health, while the anchovies and avocado oil offer Omega-3 and monounsaturated fats that are heart-healthy and anti-inflammatory. Together, these fats and proteins create a satisfying and nourishing meal that keeps you feeling full and energized.

The dish is rich in antioxidants and phytonutrients from vibrant vegetables like chard, tomatoes, and asparagus. These veggies are high in vitamins A, C, and K, which support immune health, reduce oxidative stress, and promote skin health. The fiber in the vegetables also supports digestive health, aiding in blood sugar stabilization, which is especially helpful for those managing insulin resistance. Mediterranean-inspired ingredients like olives and capers add potassium for blood pressure regulation, further enhancing the meal’s heart-healthy profile.

With its blend of fiber, protein, and healthy fats, this puttanesca variation is great for metabolism and satiety without refined carbs, making it a balanced choice for maintaining a healthy weight. Paired with low-carb pasta or spaghetti squash, this recipe is nutrient-dense and low in refined carbs, supporting metabolic health and insulin sensitivity.

Ingredients

(makes 2 servings)

• 1 bunch red chard leaves and stems thinly sliced
• 2 large vine tomatoes, chopped
• 1/2 bunch asparagus, stems trimmed
• ¼ cup pitted Kalamata olives roughly chopped
• 2 anchovy fillets minced
• 1 tablespoon capers
• 4 tablespoons avocado oil
• 1/2 teaspoon salt
• 1 pound extra-large shrimp, around 20 count per pound, peeled and deveined
• 1 tablespoon lemon juice
• ½ teaspoon red pepper flakes

Directions

Preheat the oven to 425 degrees.

On a large rimmed baking sheet, toss the chard, tomatoes and olives, anchovies, capers, 2 tablespoons avocado oil and salt until combined. Arrange in an even layer and roast in the oven until the tomatoes are softened and the chard is entirely wilted, about 20 minutes.

Remove the pan from the oven, give the tomatoes a stir and arrange again in an even layer. In a medium mixing bowl, toss the prawns with 2 tablespoons avocado oil, the lemon juice and the red pepper flakes. Nestle the seasoned prawns and the asparagus into the tomato mixture. Return to the oven for 10 more minutes, until the shrimp is light pink and curled.

Serve warm over 1 cup cauliflower rice, pasta, kaizen low carb pasta or spaghetti squash.

 

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