Go Back
shrimp fettuccine alfredo
Print

Fettuccine Alfredo with Shrimp and Broccoli

A rich, creamy sauce 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.
Course Main Course
Cuisine Italian
Keyword cooking for two, Fettuccine, pasta
Prep Time 5 days
Cook Time 30 days
Total Time 35 minutes
Servings 2 servings
Calories 539kcal
Author Dr. Gourmet - Dr. Timothy Harlan M.D.

Ingredients

  • 3 cups fresh broccoli florets
  • 1 Tablespoon extra-virgin olive oil
  • 8 ounces shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 2 tsp all-purpose flour
  • 3/4 cup chilled 2% milk
  • 1 ounce semisoft goat cheese or light cream cheese
  • 1 ounce Parmigiano-Reggiano cheese, grated
  • 4 ounces whole-wheat fettuccine

Instructions

  • 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 non-stick 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 skillet. Cook very slowing 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 cornmeal. Cook gently so the mixture does not brown.
  • Slowly add the cold milk, whisking to keep the sauce from forming clumps. Blend all 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 2 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 (10-12 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.

Notes

NUTRITION FACTS
Serving size includes 2 ounces of cooked pasta
Servings: 2
Calories: 539
Calories from fat 122
Total fat 14 g
Monounsaturated Fat 4 g
Cholesterol 194 mg
Sodium 547 mg
Total Carbohydrates 61 g
Dietary Fiber 8 g
Sugars 8 g
Protein 47 g
Vitamin A (26%)
Vitamin C (215%)
Calcium (47%)
Iron (35%)