This recipe is NOT safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"A good upbringing means not that you won't spill sauce on the tablecloth, but that you won't notice it when someone else does."
-Anton Chekhov, Playwright
Rich, creamy sauces can be healthy. Start with less fat, cooking the roux carefully, stir constantly when adding the liquid and thicken with a lower fat creamy cheese.
This is a quick and easy weeknight meal that uses only two pans and cleans up easy. It's so rich and familiar that any family will love it. You can substitute almost any veggie that strikes your fancy -- asparagus or zucchini are especially good choices.
Servings: 2 | Serving size: 2 ounces pasta, 4 ounces shrimp and broccoli with sauce
Cooking Time: 30 Minutes
This recipe can easily be multiplied and leftovers are fair.
|3 cups||broccoli flowerets|
|1 tsp||extra virgin olive oil|
|8 ounces||large shrimp (peeled and deveined)|
|2 cloves||garlic (minced)|
|2 tsp||all purpose white flour|
|3/4 cup||2% milk (chilled)|
|1 ounce||semi-soft goat cheese|
|1 ounce||Parmigiano-Reggiano (grated)|
|4 ounces||whole wheat or gluten-free fettuccine|
Place the water in a large sauce pan over high heat and bring to a boil. Add the broccoli flowerets and reduce the heat until the water is simmering.
Cook for about 5 minutes. Using tongs remove the broccoli flowerets and place them on a paper towel to drain. Leave the water in the sauce pan.
While the broccoli is cooking heat the olive oil in a ten-inch non-stick skillet over medium heat and add the shrimp. Cook for about 3 minutes on each side and remove to a plate.
Add the minced garlic to the pan. Cook very slowly and stir frequently. Do not allow the garlic to brown or it will become bitter.
Add the flour slowly and cook for about one minute. Stir continuously to blend the oil and flour. The mixture will be like coarse corn meal. Cook gently so the mixture doesn't brown.
Slowly add the cold milk, whisking to keep the sauce from forming clumps. Blend in all of the milk until the sauce is smooth and begins to thicken.
Add the goat cheese and whisk as it melts. When the sauce is smooth add the Parmigiano-Reggiano and whisk as it melts until the sauce is creamy. Reduce the heat to very low.
Add a couple of cups of water to the sauce pan you cooked the broccoli in (to 4 quarts) and heat the water to a boil. Add the fettuccine and cook until just tender (about 12 - 15 minutes for dried pasta).
When the pasta is almost done add the shrimp and broccoli to the alfredo sauce and toss to coat well. Increase the heat to medium.
Drain the pasta well and then add it to the sauce, tossing to coat thoroughly, then serve.
Serving size: 2 ounces pasta, 4 ounces shrimp and broccoli with sauce
|Calories 539||Calories from Fat 122|
|% Daily Value|
|Total Fat 14g||21%|
|Saturated Fat 6g||32%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 61g||20%|
|Dietary Fiber 8g||34%|
|Vitamin A 26%||Vitamin C 215%|
|Calcium 47%||Iron 35%|
|Vitamin K 144 mcg||Potassium 969 mg|
|Magnesium 175 mg|