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Slimmed Down Creamy Seafood Pasta

 

This creamy seafood pasta is an excellent source of protein and a ‘slimmed down’ version of our favorite creamy pasta.

Nothing is better than a delicious bowl of creamy pasta. What is not so good? The added carbs and fat from the loads of butter, flour, and cream.

With some simple substitutions, we are able to have this delicious dish without the guilt! Don’t be alarmed by the amount of carbs in this sauce. We reduced the amount of carbs by over 30% by using only 1 tablespoon of all-purpose flour compared to the traditional 1/2 cup. Additional substitutions include saving fat by reducing oil form 1/4 cup to 2 tablespoons and switching from cream to half and half.

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Slimmed Down Creamy Seafood Pasta
Author: Shelly Marie Redmond, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 10
This creamy seafood pasta is an excellent source of protein and a ‘slimmed down’ version of our favorite creamy pasta.
Ingredients
  • 2 tablespoons Canola oil, divided
  • 10 ounce – 1 pound frozen shrimp, peeled and deveined
  • 1 pound crawfish tails
  • 1/2 onion, finely chopped
  • 1 garlic clove, minced
  • 1 tablespoon all-purpose flour
  • 1/2 cup chopped basil
  • 1 can (16 ounce) diced tomatoes
  • 1 cup half and half
  • 1/2 cup seafood or low-sodium chicken broth
  • 1 tablespoon tomato paste
  • 1/2 teaspoon Cajun seasoning
  • 1/2 cup shredded reduced-fat Parmesan cheese
  • *High fiber (5 grams or higher) of pasta
Instructions
  1. Place large skillet on stove at medium-high heat. Add 1 tablespoon canola oil. Add shrimp and crawfish. Cook 3-5 minutes or until shrimp no longer opaque. Drain liquid. Place crawfish and shrimp in a dish.
  2. Return skillet to stove at medium-high heat. Add remaining 1 tablespoon of canola oil. Add onion and garlic. Cook 3-5 minutes.
  3. Add flour. Cook 1-2 minutes constantly stirring.
  4. Stir in tomatoes and basil. Cook 5-7 minutes.
  5. Stir in half and half, stock, tomato paste, and Cajun seasoning. Set heat to low. Cook 5-7 minutes.
  6. Stir in cheese, shrimp and crawfish. Serve over high-fiber pasta.