September 27, 2010 | Fish & Seafood, One Dish Meals, Pasta & Pizza, Sauces, Vegetables

Making a creamy white sauce for pasta doesn’t have to be high fat (even though that’s tasty also) to taste decadent and leaving you feeling satisfied. I often make a reduced fat milk Bechamel sauce as a base for pasta dishes. Full of my favorite vegetables and topped with grilled shrimp, it’s pasta perfection! (And psst, don’t tell my Italian friends I combined cheese with seafood!)

Pasta Primavera with Shrimp
Serves 4

2 tablespoons butter
2 tablespoons flour
2 cups lowfat milk
1/2 cup grated Parmigiano Reggiano cheese
2 tablespoons extra virgin olive oil
1 small onion, diced
2 cups vegetables of choice, diced (zucchini, broccoli, carrots, eggplant)
2 tablespoons garlic, minced
2 large tomatoes, diced
1/4 cup minced fresh herbs (basil, parsley or thyme)
1 pound cooked shrimp
8 ounces pasta of choice, cooked al dente and drained, retaining some of the pasta cooking water

Heat butter and flour together in a saucepan over medium high heat until bubbly but don’t allow it to brown. Whisk in milk a little at a time to prevent lumps – when all the milk has been added, continue stirring until mixture bubbles and thickens. Stir in cheese, remove from heat, and cover to hold. Heat oil in a large skillet over medium high heat and add onion; cook for 3-5 minutes to soften, then add your selection of diced vegetables and cook until tender crisp, about 5-10 minutes. Add garlic, tomato and herbs if using, and cook for 2 more minutes. Combine cooked pasta with vegetables and cheese sauce and stir together thinning sauce with some of the reserved pasta water if needed. Divide between four plates and top with cooked shrimp.

5 Responses | TrackBack URL | Comments Feed

1. 
   At 6:08 pm sandi @ the whistlestop cafe said:

   This looks like the perfect ‘quick supper’ ~ love it!
   another friday’s favorite for sure

   Reply
2. 
   At 8:43 am My Kitchen in the Rockies said:

   Great blog you have. I love your food philosophy.
   I’ll be back to visit soon.
   Kirsten

   Reply
3. 
   At 6:21 am Apron Appeal said:

   I can’t eat this just yet due to the inclusion of milk and cheese (allergies), but I do love the lighter version of a cream pasta and the addition of veggies.

   Reply
4. 
   At 4:30 pm Kathleen said:

   This was delicious. Prep time was long – mostly cutting vegetables – but worth it.

   Reply
5. 
   At 9:17 pm JohnAdled said:

   Excellent post! Really loved it, havent seen an artice this good in a while.

   Reply