Quick and easy pasta meal with a seafood sauce. Add a salad and bread and you have a hearty, healthy meal.
Ingredients
- 1 (16 ounce) package linguine pasta
- ½ cup thinly sliced red onion
- 3 teaspoons garlic powder
- ¼ cup olive oil
- 3 cups milk
- 2 teaspoons chopped fresh parsley
- ½ cup chopped green bell pepper
- ½ cup red bell pepper, chopped
- ½ cup broccoli florets
- ½ cup thinly sliced carrots
- 1 cup sliced fresh mushrooms
- 1 cup canned shrimp
- 1 cup crab meat, drained
- 1 pound scallops
- 2 tablespoons all-purpose flour
- salt to taste
- ground black pepper to taste
Directions
Step 1
Bring a large pot of lightly salted water to a boil. Add linguini pasta, and cook for 6 to 8 minutes, or until al dente. Drain.
Step 2
Meanwhile, in an electric frying pan, or large skillet saute the red onion and garlic in olive oil. When onion is translucent, add the milk. Cook until bubbles form around the edges of the pan. Add the parsley, chopped green and red bell pepper, broccoli, carrots, mushrooms, shrimp, crab, and scallops and stir until well incorporated.
Step 3
Remove 1/2 cup of milk from the mixture and place in a small bowl with the flour. Stir until smooth. Add back to skillet with seafood and vegetables. Allow mixture to thicken. Season with salt and pepper to taste.
Step 4
Pour seafood sauce over drained and cooked linguini noodles. Serve warm.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Calories 418 | |
% Daily Value * | |
Total Fat11g | 14% |
Saturated Fat3g | 13% |
Cholesterol69mg | 23% |
Sodium243mg | 11% |
Total Carbohydrate52g | 19% |
Dietary Fiber3g | 11% |
Total Sugars8g | |
Protein28g | |
Vitamin C29mg | 146% |
Calcium169mg | 13% |
Iron3mg | 16% |
Potassium654mg | 14% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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