Faster-than-Fast Shrimp Fusilli

This recipe is taken from the 2010 Milk Calendar. A one-pot meal with all four food groups and no chopping required – a nutritious dinner doesn’t get much easier that this! Even novice cooks will be delighted with the “gourmet” results they can achieve.

  • Prep: 3 min
  • Cooking: 18 min
Yields 6 servings
faster than fast shrimp fusilli
A creamy shrimp fusilli that requires very little preparation. Make a quick béchamel sauce; add some pasta, shrimp, frozen vegetables and pesto sauce to create a substantial meal, rich with flavour and nutrition.

Ingredients

  • 12 oz (375 g) fusilli or other short pasta
  • 1 lb (450 g) frozen Italian-blend vegetables
  • 1/4 cup (60 mL) all-purpose flour
  • 3 1/4 cups (810 mL) Milk
  • 1 pkg (340 g) frozen cooked peeled shrimp thawed and drained
  • 1/3 cup (80 mL) basil pesto
  • Salt and pepper to taste
  • Freshly squeezed lemon juice (optional)

Preparation

In a large pot of boiling salted water, cook pasta for 10 min or until almost tender. Add vegetables and cook for 1 min. Drain and return to pot.

Meanwhile, in microwave on Medium-High (70 %) power or in a saucepan over medium heat, heat 2-1/4 cups (560 mL) of the milk until steaming. Whisk flour into remaining cold Milk.

Add hot milk to pasta and vegetables in pot; gradually stir in flour mixture. Cook over medium-high heat, stirring, for about 4 min or until starting to thicken. Stir in shrimp and pesto; cook, stirring, for 1 min or until shrimp are hot and sauce is thickened. Season to taste with salt, pepper and lemon juice (if using).

Tips

You can use 3 cups (750 mL) chopped cooked chicken in place of the shrimp to vary the flavour.

Use whole wheat pasta if you prefer, adjusting the cooking time according to package directions. If your family isn’t used to whole wheat pasta, start to introduce it gradually by using half regular and half whole wheat.

For the Adventurous: Sauté 1 sliced fennel bulb in butter in a skillet over medium-high heat for about 5 min or until tender. Add with the shrimp and serve pasta sprinkled with chopped fresh fennel fronds or tarragon.

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Nutrition

Nutritional Information

per serving
Energy: 439 Calories
Protein: 27 g
Carbohydrate: 69 g
Fat: 6 g
Fibre: 5.5 g
Sodium: 210 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 20 % / 223 mg
Folate: 87 %
Vitamin D: 77 %
Vitamin B12: 62 %
Thiamin: 57 %