Linguini is a flat pasta noodle that, in southern Italy, is traditionally served with a clam or seafood sauce. I have chosen shrimp for the sauce, as it is a delight to eat and is readily available, precooked and frozen. The Shrimp Linguini Sauce will take about 30 minutes to prepare and cook.
Makes 4 cups
Shrimp Linguini Sauce
- 2 teaspoons olive or vegetable oil
- 1/3 cup water
- 1 small onion, chopped
- 3 large cloves garlic, minced
- 1 cup sliced fresh mushrooms
- 2 tablespoons flour
- 1 packet (4.5 g) reduced sodium chicken bouillon powder
- 1/8 teaspoon ground pepper
- 1 teaspoon dried dill
- 1-3/4 cups skim milk
- 1/2 red or green pepper, cut into 1-inch (2.5 cm) thick strips, or
- 1/2 cup other vegetables of your choice
- 10 ounce (300 g) cooked frozen shrimp, thawed and shells and tails removed
- 3/4 cup shredded Italian four-cheese blend, or cheese of your choice
- Add olive oil, water, onion and garlic to a large pan, and cook over medium heat until soft.
- Meanwhile, in a small pan, saute the mushrooms in a bit of water over medium heat until soft. Drain off water and set the mushrooms aside.
- In a small bowl, mix the flour, bouillon powder, ground pepper and dill. Add the mixture to the onion mixture and stir until the flour is absorbed.
- Gradually whisk in the milk and cook, stirring constantly, until the mixture thickens slightly, about 5 minutes. Do not let boil. Mix in vegetables and shrimp, and cook, stirring often, until vegetables are tender, about 5 minutes.
- Stir in the mushrooms and shredded cheese until melted. The sauce will thicken up now.
- Serve over cooked linguini.
Per 1 cup:
- Calories 241
- Carbohydrate 14 g
- Fiber 1 g
- Protein 27 g
- Fat, total 9 g
- Fat, saturated 4 g
- Cholesterol 133 mg
- Sodium 482 mg
– from the cookbook, “Diabetes Meals for Good Health,” by Karen Graham, RD, Certified Diabetes Educator