This lightened-up version of the classic alfredo dish is packed with the added benefits of protein, fiber and vegetables. This recipe is heart healthy, while upholding true alfredo flavors.
Number of Servings: 5
Roux
Ingredients
- 2 tablespoons margarine
- 2 tablespoons all-purpose flour
Directions
- Melt the margarine in a heavy-bottomed skillet.
- Slowly add flour and constantly whisk until fully absorbed.
- Cook over medium heat for 5 to 10 minutes until there is a nutty aroma.
Alfredo Sauce
Ingredients
- 1-ounce roux
- 1 ⅛ cups fat free milk
- 2 ounces grated Parmesan cheese
- ⅛ teaspoon salt
- ⅛ teaspoon white pepper
Directions
- In a small saucepan, heat milk to just below a simmer.
- Whisk in the roux gradually until fully combined. Increase heat until sauce begins to boil. Reduce heat and simmer for 30 minutes, stirring frequently.
- Stir in cheese, salt and pepper until combined.
Rotini Shrimp Alfredo
Ingredients
- 16 ounces whole wheat rotini pasta
- 1 ⅜ cups alfredo sauce
- 8 ounces shrimp, cooked
- ¼ cup red pepper, julienne cut
- ¼ cup green pepper, julienne cut
- 1 cup red onion, julienne cut
- 1 ⅔ tablespoons fresh parsley, chopped
- Vegetable spray
Directions
- Cook rotini by adding to boiling water and stir occasionally. When finished cooling, strain rotini and add back to pot.
- Heat a large skillet, coated with vegetable spray, on medium heat.
- Add onions and peppers to the skillet and sauté for 5 minutes or until translucent.
- Add shrimp to onions and peppers mixture and sauté for another minute to heat shrimp.
- Combine cooked rotini and alfredo sauce, tossing gently to combine.
- Add the pasta mixture to the shrimp mixture and serve topped with fresh chopped parsley.
Nutrition Facts
Per Serving: 310 calories, 6.5g total fat, 3g saturated fat, 430mg sodium, 48g carbohydrates, 20g protein, 5g fiber
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