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
  1. Add olive oil, water, onion and garlic to a large pan, and cook over medium heat until soft.
  2. 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.
  3. 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.
  4. 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.
  5. Stir in the mushrooms and shredded cheese until melted. The sauce will thicken up now.
  6. 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

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