Serving size: 2 ounces pasta, 4 ounces shrimp and broccoli with sauce, this recipe can easily be multiplied
Cooking time: 30 minutes
Rich, creamy sauces can be healthy. Start with less fat, cook the roux carefully, stir constantly when adding the liquid, and thicken with a lower-fat creamy cheese.
This is a quick weeknight meal that uses only two pans and cleans up easily. 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.
3 cups broccoli florets
1 teaspoon extra-virgin olive oil
8 ounces shrimp, peeled and deveined
2 cloves garlic, minced
2 teaspoons all-purpose flour
¾ cup chilled 2% milk
1 ounce semisoft goat cheese or light cream cheese
1 ounce Parmigiano-Reggiano cheese, grated
4 ounces whole wheat fettuccine
Place 3 quarts of water in a large saucepan over high heat and bring to a boil. Add the broccoli florets and lower the heat until the water is simmering.
Cook for about 5 minutes. Using tongs, remove the florets and place them on a paper towel to drain. Leave the water in the saucepan.
While the broccoli is cooking, heat the olive oil in a 10-inch nonstick skillet over medium heat and add the shrimp. Cook for about 3 minutes on each side and transfer 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 1 minute. Stir continuously to blend the oil and flour. The mixture will be like coarse cornmeal. 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. Lower the heat to very low.
Add a couple of cups of water to the saucepan you cooked the broccoli in and heat the water to a boil. Add the fettuccine and cook until just tender (12 to 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.
|Serving size||2 ounces pasta|
|Calories from Fat||122|
|Total Fat||14 g (21%)|
|Saturated Fat||6 g (32%)|
|Trans Fat||0 g|
|Monounsaturated Fat||4 g|
|Cholesterol||194 mg (65%)|
|Sodium||547 mg (23%)|
|Total Carbohydrates||61 g (20%)|
|Dietary Fiber||8 g (34%)|
From Just Tell Me What to Eat!
by Timothy S. Harlan, MD
published by Da Capo Lifelong