No-Fear Alfredo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
3 ounces whole grain fettucine6 ounces whole raw (thawed) shrimp1.5-2 cups broccoli, broken into bite-size florets4 cloves garlic, minced2 tbsp olive oil2 tbsp flour1 cup milk (1% used in calculation)1 tsp dried OreganoBlack Pepper to taste
~Boil some water and cook the pasta in it. In the last 3 minutes of the cooking time, add all of the broccoli to the pasta water.
~Meanwhile, in a small saucepan, sweat the garlic in the oil over medium heat for three minutes. When it starts to get fragrant, whisk in the flour to make a roux. Continue whisking until all of the flour is coated with the oil.
~Slowly whisk in the milk, making sure the roux is fully integrated with the milk -- lumps are gross. Let the milk mixture come to a gentle boil over medium heat, stirring occasionally. When it's come to a boil, it will thicken up, and the sauce will be ready!
~Heat up a non-stick skillet over medium high heat, and cook the shrimp for three-five minutes, turning once during cooking. When they've JUST turned pink on both sides, remove them from the heat.
~When the pasta and broccoli are cooked, drain, and return to the cooking pot. Add the shrimp, toss, then pour in the skinny alfredo sauce. Sprinkle on the parmesan, pepper and oregano, stir again.
~Serve with the perfect white wine (whatever that is, I don't drink wine).
Number of Servings: 2
Recipe submitted by SparkPeople user BTVMADS.
~Meanwhile, in a small saucepan, sweat the garlic in the oil over medium heat for three minutes. When it starts to get fragrant, whisk in the flour to make a roux. Continue whisking until all of the flour is coated with the oil.
~Slowly whisk in the milk, making sure the roux is fully integrated with the milk -- lumps are gross. Let the milk mixture come to a gentle boil over medium heat, stirring occasionally. When it's come to a boil, it will thicken up, and the sauce will be ready!
~Heat up a non-stick skillet over medium high heat, and cook the shrimp for three-five minutes, turning once during cooking. When they've JUST turned pink on both sides, remove them from the heat.
~When the pasta and broccoli are cooked, drain, and return to the cooking pot. Add the shrimp, toss, then pour in the skinny alfredo sauce. Sprinkle on the parmesan, pepper and oregano, stir again.
~Serve with the perfect white wine (whatever that is, I don't drink wine).
Number of Servings: 2
Recipe submitted by SparkPeople user BTVMADS.
Nutritional Info Amount Per Serving
- Calories: 424.1
- Total Fat: 13.9 g
- Cholesterol: 180.2 mg
- Sodium: 460.9 mg
- Total Carbs: 46.5 g
- Dietary Fiber: 6.7 g
- Protein: 33.7 g
Member Reviews
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WENRICHJ
So I dont like shrimp. Can I use chicken? What would be the difference in calories and protein? - 10/21/09
Reply from BTVMADS (10/21/09)
Grilled skinless chicken breast has about 5 more calories than shrimp per serving. I'd say go ahead and make the switch!
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JORDANJONES11
i like that its fewer than 800 cal - 10/18/09
Reply from BTVMADS (10/18/09)
It boggles my mind that some restaurants can make recipes with up to 1200 calories per serving. UGH. I think using that much cream and oil just makes the meal taste like fat, not the delicious garlic and parmesan flavors you're supposed to taste!
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KGIEBLER
This looks great but i was noticing in your ingredients there wasn't the Skinny Alfredo sauce. Is this in the calorie counter. If so, for a whole meal, the calories aren't too bad, especially if your craving alfredo! - 10/16/09
Reply from BTVMADS (10/16/09)
I'm not sure what you mean... The milk, flour, garlic and parmesan cheese make the alfredo sauce.