Seafood Pasta with Veggies Recipe
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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.
Recipe in Rebus:
- 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;
- First things first. Set a pot of water on to boil for the pasta noodles.
- 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.
- Remove string from pea pods, and halve pods, and set aside.
- Peel,de-vein & butterfly shrimps. Set aside.
- 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.)
- Now let's flash saute both the scallops---
- ---and the shrimps. Remove and set aside for now.
- 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.
- Saute carrots, remove and set aside.
- Saute peppers, remove and set aside.
- Saute snap peas, remove and set aside.
- 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.
- Add broccoli. Stir.
- Add carrots. Stir
- Add peppers. Stir.
- Add snow peas. Stir.
- Add shrimps. Stir.
- Add bay scallops. Blend together very well, and plate. I suggest a nice Caesar salad and garlic bread to compliment this filling, healthy dish..