Valentine’s Day…one of those days when we like to go a little above and beyond for those we love. BUT, why wait for February 14 to cook up something elegant and scrumptious. Fill your kitchen with love. Take a recipe that could be loaded with saturated fats and turn it into a beautifully healthy plate of goodness.
Many pasta dishes with white sauces are full of butter and cream, but with a little creativity you can create a dish that is every bit as tasty while cutting fat and calories. This dish boasts a ton of flavor from vegetables and shrimp and is sure to wow your dinner companions. For the sake of Valentine’s day I found a whole grain pasta (shaped like little hearts. Aw!) that was heavier in protein and fiber than the usual “cute” pastas. The white sauce is made from cooking down white wine and then adding 1/2 cup skim milk mixed with 2 Tablespoons flour. Add good spices to the mix and you’ll never miss the heavy cream and butter. Enjoy!
P.S. You can make this recipe your own. Add more vegetables, include zucchini or leeks. Try crab meat or chicken. Go WILD!
Shrimp Fettuccine Carbonara
Serves 2
1 pound uncooked shrimp, peeled and deveined
4 ounces uncooked fettuccine, or desired pasta, preferably whole grain
boiling, salted water for pasta
2 teaspoons olive oil, divided
1 onion, thinly sliced
½ green pepper, thinly sliced
½ roasted red pepper, thinly sliced
1 cup sliced mushrooms
3 cloves of garlic, minced and divided
1 cup white wine
½ cup skim milk
2 Tablespoons flour
1 teaspoon dill weed
1/8 teaspoon ground nutmeg
pinch of cayenne pepper or 1/8 teaspoon red pepper flakes
1/8 teaspoon white pepper
1 lemon
Kosher salt and freshly ground pepper, to taste
Get all ingredients ready before you start. This dish can be prepared in 30-45 minutes.
Thaw shrimp (if frozen), rinse and pat dry with paper towels. Set aside.
Bring salted water to a boil for pasta. Cook pasta according to package directions. ONLY COOK the number of servings you need. When done, drain and place back in pan with a small amount of olive oil to keep pasta from sticking together.
Heat a large non-stick sauté pan over medium heat. Sauté onions, green pepper and mushrooms with some kosher salt and ground pepper until soft. Add roasted red pepper and half the minced garlic. Continue to cook another 30 seconds, or until garlic is fragrant. Do not burn the garlic. Remove vegetables from pan and place them in a bowl.
Return sauté pan to heat. Add one teaspoon olive oil and remaining garlic. Sauté garlic in oil for about 30 seconds. Add shrimp and cook until shrimp is pink throughout and beginning to brown. Remove shrimp to a bowl.
Return pan to heat. Add white wine. Heat to bubbling and until wine is reduced by about half. Mix flour and milk together. Add to wine reduction while stirring. Bring to a boil and cook until thickened. Add dill, nutmeg, cayenne and white pepper. Using a micro plane or a cheese grater, zest some of the lemon rind into the sauce. Thinly slice some of the lemon and add about 4 slices into the sauce. Squeeze a few drops of juice from the remaining lemon into the sauce. Stir. Add all the vegetables (plus any juice from the bowl) plus the shrimp to the sauce. Toss to coat and allow to heat for about two minutes.
Divide the pasta evenly onto dinner plates. Equally divide the shrimp mixture on top of the pasta. If desired, grate some fresh Parmesan cheese over the top. Serve.
Yup, folks. I really do use that grill pan! Last night I was cooking for one, and YES, I really did eat all those vegetables.
1/2. When reduced, add a pinch of salt, a crank of pepper and about 1/2 teaspoon of honey. Brush on the veggies when they are almost done cooking. The whole meal goes together in less than 30 minutes.
