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
No specific GERD triggers.
This recipe is NOT safe for those who are sensitive to gluten.
"A good upbringing means not that you wonít spill sauce on the tablecloth, but that you wonít 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. Itís 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.
When thickening any sauce it is important that one part be hot and the other cold otherwise the sauce will clump.
Servings = 2 | Serving size =2 ounces pasta, 4 ounces shrimp and broccoli with sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4.
This recipe also requires making Roasted Garlic
Leftovers are fair. Here's the enhanced instructions for making Alfredo sauce (with pictures).
|3 cups||broccoli flowerets|
|1 tsp||extra virgin olive oil|
|8 ounces||large shrimp|
|2 cloves||roasted garlic|
|2 tsp||all purpose white flour|
|3/4 cup||2% milk|
|1 ounce||semi-soft goat cheese|
|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 doesnít 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 Ė 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
Servings = 2
Amount Per Serving
|Calories 554||Calories from Fat 129|
|% Daily Value|
|Total Fat 15g||23%|
|Saturated Fat 6g||32%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 63g||21%|
|Dietary Fiber 9g||34%|
|Vitamin A 26%||Vitamin C 218%|
|Calcium 47%||Iron 36%|
|Vitamin K 145 mcg||Potassium 993 mg|
|Magnesium 177 mg|