The other day I went for a run on the Mountain to Sea trail above the house. I hadn’t been on trails for maybe 2 months at this point so I might have broken off more than I should have. By the time I got up to Rattlesnake Lodge I was hungry! So on the way back down to the house I started thinking about what I had in the fridge, pantry, freezer, etc that I could throw together pretty fast. I quickly settled on a low fat alfredo sauce and shrimp. It is a super fast meal to make, especially with the shrimp and it has tons of carbs and protein for recovery. Oddly enough, what is usually considered a heavy, fattening Italian dish, really turns out to be one hell of a healthy meal for athletes! Who da thunk?
I see a lot of low fat or skinny alfredo recipes that call for things like chicken stock. Just don’t. I get that some people go way to far when in comes to cutting fat and calories, but I don’t believe in bastardizing the recipe. My guess that a dietitian came up with the idea to use a stock because a chef wouldn’t. Use skim milk if you have too, but never a stock or broth. You still want it to taste like you are eating fettuccine alfredo. I used whole milk because that’s what I put in my coffee, but I’m going to plug 2% milk into the recipe. Just make sure you use good parmesan cheese.
I know sometimes the serving sizes seem like a lot, but this is not exactly a serving size for a diet, this is a serving size for recovery, fuel, athletes.
However, coming in at 615 calories and 15 grams is a whole lot better than the 852 calories and 44 grams of fat the original recipe would be.
Low Fat Fettuccine Alfredo with Blackened Shrimp
- 1/2 pound frozen shrimp
- 1 tablespoon blackening seasoning
- 1/2 -1 tablespoon butter
- 1 tablespoon flour
- 1/2 cup 2% milk
- 2 cloves of garlic, minced
- 1/2 cup freshly grated parmesan cheese
- kosher salt
- 8-9 ounce package of fresh fettuccine
- 1-2 tablespoons cream cheese for an extra bit of creaminess
- Chopped parsley
- For the shrimp you want to start running cold water over them so they can thaw. While you are thawing the shrimp, fill a a pot of water with water and bring to a boil. Add some salt to the water and cook the pasta for a few minutes. Drain and toss with a little bit of olive oil and set aside.
- Bring a saute pan to medium heat. Season the shrimp with some of the blackening seasoning and salt. Saute for a few minutes. Just until they look opaque, almost cooked through. Set aside and wipe the saute pan clean.
- Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic, cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add parmesan cheese; whisk until melted, about 1 minute. (add in the cream cheese if using now)
- Stir in the shrimp and the pasta. Keep tossing the ingredients until heated through. Serve in in some pasta bowls with chopped parsley.
Sugar Conscious, High Protein, Peanut Free