Healthy Shrimp Linguine Alfredo w/ Cauliflower

by zesty on March 23, 2012 · 8 comments

Friday is here.

You know what has changed when you work for yourself and barely get out of your pajamas?  The days of the week do not matter as much.  I find myself not getting as pumped up for Friday like I used to.  Strange but true.

Lately, I have been getting lots of email requests of even just requests on the “street” about doing some traditional dishes but making them healthy.  I guess I kind of take this for granted in the kitchen and literally just cook with what I have on hand, whether it be heavy cream vs skim milk or vice versa.

But today will be easy and healthy.

And only a few ingredients.  I am actually going to use cauliflower to make the cream sauce for the pasta.  Fun isn’t it?

Ingredients ( Serves 4-6)

  • Linguine, uncooked
  • Shrimp, deveined and peeled
  • 2 Cups Cauliflower
  • 1 Cup Skim milk
  • 1/2 Cup Parmesan cheese
  • 2 cloves garlic
  • 1 Tbsp. Olive Oil
  • Parsley
  • Salt and pepper

Method

  1. Preheat oven to 500 degrees and line a sheet with parchment.  Toss cauliflower in 1/2 the olive oil, salt and pepper and roast for 10 minutes
  2. Remove from oven and set aside.
  3. Cook the linguine according to directions and stay on target with the timing ( Don’t over cook)
  4. In a large saute pan add olive oil, garlic, salt, pepper and 1 cup of the cauliflower.  Cook for 2 minutes.
  5. Take the remaining cauliflower, half the Parmesan and place in a blender with the milk and blend until creamy. Pour into a sauce pot and begin to heat on low-medium for 3 minutes.
  6. Drain pasta and set aside in colander, ( reserving a little bit of the pasta water)
  7. Add the shrimp into the pan and cook quickly, ensuring not to over cook the shrimp ( about 2 minutes)
  8. Add the creamed sauce to the pan, stirring to coat the shrimp, garlic and cauliflower.
  9. Add the cooked linguine and remaining Parmesan cheese ( if the sauce is too thick you can add a little bit of the reserved pasta water)
  10. Top with fresh parsley
  11. ENJOY!

Zesty Tip:  You could substitute skim milk for almond milk, coconut milk or even soy milk depending on your tastes and or allergies.

I didn’t want to overload the tip section but you can easily make this vegetarian by trying tofu in place of the shrimp or maybe even going with tempeh.  The options are endless.  I really just wanted to share with you on how to make the traditional heavy cream sauce into a lighter and healthier option.

Have a great Friday and a wonderful weekend.  I will see you on Monday.

Take care

zesty

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{ 8 comments… read them below or add one }

1 Marnely Rodriguez

Fantastic recipe, and I think Alfredo sauce is my go to comforting pasta sauce!

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2 Cookin' Canuck

I absolutely love this idea. Alfredo sauce is such a wonderful comfort food, but the “clog your arteries” fat content usually scares me off. This is such a great alternative.

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3 Lara

Love the cauliflower addition, Zesty! This is such a tasty way to “lighten up”!

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4 Kathleen Richardson

Ah, you’re such a clever cook, Zesty. I’m sure roasting the cauliflower first is going to add points to the taste!

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5 zesty

Thanks Kathleen

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6 Ashley

I made this last night and it was delicious! Thank you for the recipe!!!

I put it on a bed of brown rice because I’m gluten intolerant, but it still turned out great!

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7 Abby

Hi There! I just stumbled upon your blog and this sounds awesome! I’m going to sub the fett for zucchini pasta and the skim for almond! I can’t wait to try it – Thanks!

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8 Fabelicious

Sounds yummy! I love the idea of sneaking in some veggies in the recipe. Can’t wait to try this one!

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