Shrimp and Spaghetti (Squash) Fra Diavolo

Shrimp and Spaghetti (Squash) Fra Diavolo

More Than Burnt Toast will be missing in action over the weekend. I am not exactly lost because I know where I am. I will be in Seattle with 45 women who will be shopping till they drop in this stunning coastal city. Now, while they are shopping to their hearts content I will be headed to Pike Place Market to do my own thing. Although I like to look around I know from experience that one day of shopping will hold my attention but then I am off to explore!!!!. I have happily arranged to meet 7 other local Seattle area bloggers for  dinner at a local restaurant. Talk about the excitement building. I have been looking forward to this for a while!!!

In the meantime a girl needs to eat!!! So, to get my energy up for a power shopping weekend I am offering you a healthy version of one of my favourite dishes. I have had a spaghetti squash languishing on my kitchen counter for a while waiting for its moment to shine. Named for the crisp spaghetti-like strands of their cooked flesh, these football-size squash are more about texture than flavour. Something I just loved as a kid with a little butter and pepper. Once cooked, they make an unexpected ingredient in shredded vegetable salads or a great stand-in for spaghetti. Their mild flavour pairs well with just about any dressing or sauce. I usually toss cooked spaghetti squash with my favorite marinara sauce or pesto, or sauté the strands with brown butter and fresh herbs.

This particular idea is based on a recipe from Gavan Murphy an Irish chef you specializes in healthy cuisine. In true More Than Burnt Toast style I embellished and made it my own.“Fra Diavolo” generally describes spicy tomato-based sauces used for pasta or seafood. Fra Diavolo (Italian for "Brother Devil") is the name given to a spicy sauce for pasta or seafood. Most versions are tomato-based and use chili peppers for spice, but the term is also used for sauces that include no tomato, or that use cayenne or other forms of pepper. According to chef Mario Batali, the spicy sauce is an Italian-American creation and is rarely served in Italy so I raise my glass of wine to my American friends. Chin! Chin!

I have sent this recipe over to Roz at La Bella Vita for her Fresh Clean and Pure Fridays where we are incorporating fresh, new, seasonal and/or healthier foods, routines and decor to enhance our lives in some way.

**Shrimp and Spaghetti (Squash) Fra Diavolo**
Serves 2 with leftovers

1 medium spaghetti squash (preferably organic)
1 lb medium wild, locally caught shrimp (21-30′s)  (peeled and de-veined)
1/4 teaspoon salt, plus additional as needed
1/2 lemon, zested
1 teaspoon dried crushed red pepper flakes (as much as you can handle)
3 tablespoons olive oil, plus 1 to 2 tablespoons
1 medium onion, sliced
1 (14 1/2-ounce) can diced tomatoes
1 cup dry white wine
3 garlic cloves, chopped
1/4 teaspoon dried oregano leaves
3 tablespoon chopped fresh Italian parsley leaves
3 tablespoon chopped fresh basil leaves

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Preheat oven to 400°F.

To Roast Squash:

Cut the spaghetti squash in half lengthwise. Scoop out the seeds from the interior. Drizzle the flesh with olive oil and season with salt and pepper. Lay each squash half flesh side down on a foiled oven tray and pop in the oven until a knife pierces the flesh easily. Smaller ones will take less time to cook than larger ones so check them about 45 minutes to an hour in. Small ones took about an hour to roast and large ones take about 1- 1/2 hours.

In the meantime, toss the shrimp in a medium bowl with 1/4 teaspoon of salt, lemon zest and red pepper flakes. Heat the 3 tablespoons oil in a heavy large skillet over medium-high heat. Add the shrimp and saute for about a minute, toss, and continue cooking until just cooked through, about 1 to 2 minutes. Transfer the shrimp to a large plate; set aside. Add the onion to the same skillet, adding 1 to 2 teaspoons of olive oil to the pan, if necessary, and saute until translucent, about 5 minutes. Add the tomatoes with their juices, wine, garlic, and oregano. Simmer until the sauce thickens slightly, about 10 minutes. Return the shrimp and any accumulated juices to the tomato mixture; toss to coat, and cook for about a minute so the flavours meld together. Stir in the parsley and basil. Season with more salt, to taste.

Once ready, remove the spaghetti squash from the oven, let cool enough to handle and using a fork gently scrape out the ‘spaghetti’.  Add spaghetti squash to sauce and toss to coat. Of course you can eliminate the shrimp and eat on it’s own OR you can add grilled chicken. Deliciousness either way!

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