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Seafood Pasta with Veggies Recipe

Updated on August 3, 2013

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4.9 stars from 8 ratings of Seafood pasta with Veggies

Your nugget of nutritional info for this post:

Gotta be the seafood. Sure we know the cruciferous broccoli is especially good for you because of its phytochemicals. Known more specifically as: isothiocyanates, these appear to suppress the growth of tumors and prevent cancer cells from forming...

...And yes, we know snap peas provide vitamins K, C & B6, while carrots are loaded with vision-strengthening beta-carotene, but the health benefits the seafood brings to the table simply can't be ignored.

4 ounces of bay scallops has only 90 calories, 1 gram of fat, 3 grams of carbohydrates and 15 grams of protein—while the equivalent portion of rock shrimp provides a hefty 23 grams of protein! Both are rich in selenium, and varied B vitamins, and while shrimps provide omega-3's, the scallops are rich in magnesium.



The results!

Source

The Ingredients:

Recipe in Rebus:

Set water for pasta on to boil while you prepare your vegetables. Left to right, top to bottom veggie prep for broccoli, carrots, and bell peppers
Set water for pasta on to boil while you prepare your vegetables. Left to right, top to bottom veggie prep for broccoli, carrots, and bell peppers
pea prep - set aside
pea prep - set aside
shrimp peeled and butterflied - set aside
shrimp peeled and butterflied - set aside
add noodles to rapidly boiling water
add noodles to rapidly boiling water
saute scallops briefly & set aside
saute scallops briefly & set aside
saute shrimp briefly & set aside
saute shrimp briefly & set aside
in the same pan with a splash extra olive oil, saute broccoli briefly - set aside
in the same pan with a splash extra olive oil, saute broccoli briefly - set aside
saute carrots briefly  - set aside
saute carrots briefly - set aside
saute peppers briefly  - set aside
saute peppers briefly - set aside
Grab 3-4 cups Mornay Sauce. Click the link below to go to that recipe direct - right here at CHARRON's CHATTER HUB PAGES
Grab 3-4 cups Mornay Sauce. Click the link below to go to that recipe direct - right here at CHARRON's CHATTER HUB PAGES | Source
add sauce to noodles
add sauce to noodles
Add broccoli to noodles
Add broccoli to noodles
Add carrots to noodles
Add carrots to noodles
Add peppers to noodles
Add peppers to noodles
Add peas to noodles
Add peas to noodles
Add shrimps to noodles
Add shrimps to noodles
Add scallops to noodles, mix thoroughly, and....
Add scallops to noodles, mix thoroughly, and....

Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: Serves 4 - Note: cook time assumes prepared sauce.

Ingredients

  • ½ lb. rock shrimp, (15-25 count mas o menos)
  • ½ lb. bay scallops
  • 3-4 cups Mornay Sauce, (recipe link here at Charron's Chatter HUBs)
  • 2-3 carrots, peeled & diced
  • 1 cup snap peas, string removed & halved
  • 1 cup broccoli florets
  • 1 cup bell peppers, a mix is nice
  • ½ lb. dry pasta, of choice
  • 2.3 TBSP. olive oil
  • 2 shakes black pepper

How to Do It;

  1. First things first. Set a pot of water on to boil for the pasta noodles.
  2. Grab your carrots, bell peppers and broccoli. Prepare as demonstrated in the photo. Note- I peel and halve the carrots, and then halve them again, and then dice these planks into neat, triangular-shaped chunks. Set aside for now.
  3. Remove string from pea pods, and halve pods, and set aside.
  4. Peel,de-vein & butterfly shrimps. Set aside.
  5. The water is probably boiling by now, so go ahead and add your pasta, cooking until al dente. (When done, place in mixing bowl and toss lightly with olive oil to prevent sticking.)
  6. Now let's flash saute both the scallops---
  7. ---and the shrimps. Remove and set aside for now.
  8. Using the same pan, add a splash of olive oil and saute the broccoli. NOTE - if you prefer, you can blanch your veggies instead. I personally like the flavor of sauteed veggies better, so I saute them...but this step is up to you. Remove and set aside.
  9. Saute carrots, remove and set aside.
  10. Saute peppers, remove and set aside.
  11. Saute snap peas, remove and set aside.
  12. Now it's on to assembling the pasta. Take 3-4 cups of hot Mornay Sauce and drizzle over noodles in the mixing bowl. Stir.
  13. Add broccoli. Stir.
  14. Add carrots. Stir
  15. Add peppers. Stir.
  16. Add snow peas. Stir.
  17. Add shrimps. Stir.
  18. Add bay scallops. Blend together very well, and plate. I suggest a nice Caesar salad and garlic bread to compliment this filling, healthy dish..

add a side salad, and some garlic bread, and a plate too, of course...:)

Source

Comments

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    • kidscrafts profile image

      kidscrafts 3 years ago from Ottawa, Canada

      Yum! It looks just delicious, Charron!

      I love your display of all the ingredients and especially the vegetables! It's like art! Those bright colours brings so much to the food :-)

      Thanks for sharing!

    • CharronsChatter profile image
      Author

      Karen Robiscoe 3 years ago from California

      Hi Crafty Kid - thanks for saying. I agree- veggies brighten a dish to the point of huge visual gratification, and you know. The odds are pretty good the more colorful your plate, the better the dish is for you. A win-win all the way around, with just enough sinful cheese and pasta to please...:)

      'Hope your summer is garden-bright! :)

    • kidscrafts profile image

      kidscrafts 3 years ago from Ottawa, Canada

      I had a groundhog in my backyard for the last 2 weeks.... and it was eating my lettuce as soon as a few leafs were peaking!!! I think that she moved elsewhere now! I saw a few new leafs today! I can't wait for my tomatoes to turn red. All my herbs are doing great :-) It seems groundhogs don't fancy that :-))))

      I hope that your garden will give you plenty of new produce!

      Enjoy your weekend!

    • ChitrangadaSharan profile image

      Chitrangada Sharan 3 years ago from New Delhi, India

      Very nice and well done hub with clear instructions and indicative pictures.

      You have put in lot of effort in this hub. And the recipe looks so tempting and delicious.

      Thanks for sharing the details!

    • Eiddwen profile image

      Eiddwen 3 years ago from Wales

      Oh how I love a sea-food anything so this one a cert for me. Enjoy your day and thanks for sharing.

      Eddy.

    • CharronsChatter profile image
      Author

      Karen Robiscoe 3 years ago from California

      Hi Eiddwen and ChitrangadaSharan--Sorry for the double up, but I approved replies out of order, and so am unable to access Chitrangada's directly--a learning process...:)...but I wanted to thank both you ladies for your kind remarks.

      It's a real snap to make, too, as any lady who knows her way around the kitchen can see, and the ingredients can be substituted depending on what's fresh, and what's a favorite!

      Hope your week is creative and productive, both...and I'll see you at your "places"...:)

    • Gordon Hamilton profile image

      Gordon Hamilton 3 years ago from Wishaw, Lanarkshire, United Kingdom

      Love pasta, love seafood of (almost) all types and love your recipe idea. I've never before added so many vegetables to a seafood pasta but am definitely more than inspired to give it a try.

    • CharronsChatter profile image
      Author

      Karen Robiscoe 3 years ago from California

      Hi Gordon--I confess to getting a bit heavy handed with the "goodies"...ever one to go for that "second lump"...:)

      In this case, the lumps are good for you! yyyaaaAAAaaay!

    • Kathryn Stratford profile image

      Kathryn 3 years ago from Manchester, Connecticut

      I love seafood, although I don't cook it very often. But this looks delicious, and I will keep it in mind!

      Thanks for sharing it with us, and have a great weekend!

      ~ Kathryn

    • JPSO138 profile image

      JPSO138 3 years ago from Cebu, Philippines, International

      Wow, what a great hub with step by step guide. I will surely try this one as I love shrimp and my wife loves vegetables. Great hub.. Voted up and useful!

    • CharronsChatter profile image
      Author

      Karen Robiscoe 3 years ago from California

      Hi JP--

      thank you!!! I love to hear when the recipes find a "good home"...:) I hope you enjoy it. :)

    • Thelma Alberts profile image

      Thelma Alberts 3 years ago from Germany

      What a mouth watering recipe! Yummy! I love pasta with seafoods. Thanks for sharing.

    • Vortrek Grafix profile image

      Vortrek Grafix 2 years ago

      Fabulous pictures. great recipe. Very nicely done!

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