Wednesday, September 19, 2012

Lightened Up Shrimp and Broccoli Alfredo


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Servings: 8
Serving Size: 1 3/4 cups
WW Points+: 8             Calories: 313.3        Total Fat: 5.6g       Fiber: 6.6g

Whole wheat pasta, shrimp, and broccoli in a creamy light alfredo sauce is simple and makes a perfect weeknight meal. If you are short on time, you can make the alfredo sauce in advance and store it in the refrigerator until ready to use. I have added the nutritional facts for just the alfredo sauce below as well in case you want to use it for another dish. 





I made all 8 servings and because there is only 2 of us, we had lots of leftovers. They reheated nicely for lunch the next day...and dinner :) We really liked this one!

Enjoy!


Ingredients:
  • 20 oz (1 1/4 lbs) frozen Large Shrimp, thawed, peeled, and deveined
  • 4 cups Fresh Broccoli, chopped
  • 14 oz Whole Wheat Spaghetti

    Alfredo Sauce: 
        (8 Servings. WW Points+: 2, Calories: 50.9, Total Fat: 2.9g, Fiber: 0.0g)
  • 1 tbsp Butter
  • 2 Garlic Cloves, minced
  • 1/4 cup Fat Free Reduced Sodium Chicken Broth
  • 3 tbsp All Purpose Flour
  • 1 1/2 cup Fat Free Milk
  • 1/2 cup shredded Parmesan Cheese (use the real stuff!)
  • Salt and Black Pepper to taste

First, prepare the Alfredo Sauce. In a medium sauce pan, melt Butter over medium heat. Add Garlic and suate for 2 minutes. Add Chicken broth and bring to a slight bubble. 

Sprinkle in Flour and whisk to incorporate it into the butter. Next, slowly add Milk 1/2 a cup at a time. Whisk the milk into the butter and flour mixture after each addition. This will prevent clumps from forming in the sauce. Bring the sauce to a boil. Sauce should become slightly thick, just enough to coat the back of a spoon. Remove from heat and stir in Parmesan Cheese until smooth. Taste and add Salt and Pepper as needed. 



Bring a large pot of water to a boil. Add Pasta and cook according to package directions for al dente. During the last 3 minutes of cooking, add Broccoli and boil until tender but still slightly crisp. Reserve 1 cup of pasta water. Drain and set aside.


While the pasta is cooking, begin the shrimp. Spray a large skillet with cooking spray and heat over medium-high heat. Saute shrimp until nearly done. Shrimp will start to turn pink and become less translucent. 


Stir in half of the alfredo sauce. Add the pasta and broccoli to the pan. Pour remaining alfredo sauce over the top and toss to coat everything. Add some of the reserved pasta water to loosen it up if it becomes difficult to stir. 


Top with fresh parsley and a little extra parmesan cheese for added points. 


Enjoy!!
Love, Monica

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2 comments:

  1. Awesome, I love when calorie-laden things are made lite, makes me feel better about shoveling tons into my gaping maw, haha.

    ReplyDelete

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