Creamy Penne with Shrimp & Spinach
One tablespoon of cream cheese melts into the liquid the spinach releases as it wilts, coating every piece of penne without a heavy sauce in sight. The shrimp go in first with garlic and diced sun-dried tomatoes for a quick sear, then cherry tomatoes and spinach pile in and everything comes together in about four minutes of pan time. Fifteen minutes total, 35 grams of protein, and the kind of dinner that makes ordering takeout feel unnecessary.
One tablespoon of cream cheese melts into the liquid the spinach releases as it wilts, coating every piece of penne without a heavy sauce in sight. The shrimp go in first with garlic and diced sun-dried tomatoes for a quick sear, then cherry tomatoes and spinach pile in and everything comes together in about four minutes of pan time. Fifteen minutes total, 35 grams of protein, and the kind of dinner that makes ordering takeout feel unnecessary.
Ingredients
- penne, whole wheat 3 ounces
- sun-dried tomatoes 4 pieces
- garlic 1 clove
- cherry tomatoes 6 pieces
- olive oil 1 tablespoon
- shrimp (frozen) 3 ounces
- spinach 4 ounces
- cream cheese, reduced fat 1 tablespoon
- Italian seasoning 1 teaspoon
Method
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Cook the penne according to the package instructions.
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Dice the sun-dried tomatoes. Finely chop the garlic. Halve the cherry tomatoes.
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Heat the oil in a pan. Add the shrimp, garlic and sun-dried tomatoes. Cook for 2 minutes. Add the cherry tomatoes and spinach. Cook for 2 minutes until the spinach wilts. Add the cream cheese and Italian seasoning, along with some pepper and salt. Stir well.
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Drain the penne and add it to the pan with the shrimp. Mix everything thoroughly and serve in a deep plate.
Stir the cream cheese in right after the spinach wilts — the moisture it releases dissolves the cream cheese into a smooth sauce faster than stirring in a dry pan. If the sauce still looks thin once you add the penne, give it thirty seconds on medium heat and the pasta starch thickens everything up.
Behind this recipe
Is 35 grams of protein from one serving enough for a post-workout meal?
It is for most people. This meal delivers 35 grams of protein from shrimp, whole wheat penne, and a small contribution from spinach. A common claim is that the body can only use 30 grams per meal, but recent research shows muscle protein synthesis responds to doses well above that threshold. Whether you eat this after training or as a regular dinner, 35 grams in one sitting is well within the range your body puts to work.
Read the full evidence reviewCan I use fresh shrimp instead of frozen?
Yes. Fresh shrimp work the same way — same cook time, same result. The recipe lists frozen because frozen-at-sea shrimp are often fresher than the ‘fresh’ shrimp at the counter, which may have been previously frozen and thawed anyway. Either way, pat them dry before they hit the pan so they sear instead of steam.
Why whole wheat penne instead of regular?
Whole wheat penne adds 12 grams of fiber to this meal, which regular penne would cut in half or more. The texture is slightly firmer, which holds up well against a light cream-based sauce. You can substitute regular penne — the protein and calorie counts stay nearly the same, but you lose most of the fiber.
