- 2 tablespoons olive oil
- 5 cloves garlic, thinly sliced
- 1/4 cup all-purpose flour
- 2 cups skim milk
- 1/2 cup grated Parmesan cheese
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon salt
- 12 ounces fettuccine
- 2 tablespoons water
- 2 cups fresh or frozen broccoli florets
- 1/2 pound shrimp, peeled, deveined, and cooked
- 1 medium tomato, diced
- 2 tablespoons chopped parsley
Heat the olive oil in a large skillet over medium to high heat. Add the garlic and stir for 30 seconds. Add the flour and continue stirring for about one minute. Add the milk, stirring constantly until the mixture thickens. Reduce heat to low, and stir in the Parmesan cheese, pepper, and salt.
Cook the fettuccine according to the package directions. Toss the drained pasta with the sauce until the pasta is well coated. Keep warm.
Put the water in a microwaveable bowl and add the broccoli. Cover with microwave-safe lid or plastic wrap (leave a little vent for steam to escape) and microwave for 5 minutes until the broccoli is tender yet crisp. Drain the water from the broccoli. Heat the shrimp in a microwaveable bowl for one minute. To serve the pasta, divide it among six plates. Top with broccoli, shrimp, tomato, and parsley.
Yield: 6 servings.
Serving size: about 1 1/4 cups.
Nutrition Facts Per Serving:
Calories: 370 calories, Carbohydrates: 54 g, Protein: 25 g, Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 85 g, Sodium: 360 mg, Fiber: 8 g
Exchanges per serving: 3 starch, 2 meat, 1 vegetable. Carbohydrate choices: 3 1/2.
This column is written by Sandy Bjerkness, RD, LD, a research dietitian and freelance writer from Rochester, Minnesota.