Faster-than-Fast Shrimp Fusilli
A one-pot meal with all four food groups and no chopping required – a nutritious dinner doesn’t get much easier that this! Even novice cooks will be delighted with the “gourmet” results they can achieve.
- Course Main Dishes
- Prep. Time 3 mins
- Cooking Time 18 mins
- Yields 6
Preparation
What You Need
12 oz (375 g) fusilli or other short pasta
1 lb (500 g) frozen Italian-blend vegetables
1/4 cup (50 mL) all-purpose flour
3-1/4 cups (800 mL) Milk, divided
1 package (340 g) frozen cooked peeled shrimp, thawed and drained
1/3 cup (75 mL) prepared basil pesto
Salt and pepper
Freshly squeezed lemon juice (optional)
Instructions
In a large pot of boiling salted water, cook pasta for 10 min or until almost tender. Add vegetables and cook for 1 min. Drain and return to pot.
Meanwhile, in microwave on Medium-High (70%) power or in a saucepan over medium heat, heat 2-1/4 cups (550 mL) of the Milk until steaming. Whisk flour into remaining cold Milk.
Add hot Milk to pasta and vegetables in pot; gradually stir in flour mixture. Cook over medium-high heat, stirring, for about 4 min or until starting to thicken. Stir in shrimp and pesto; cook, stirring, for 1 min or until shrimp are hot and sauce is thickened. Season to taste with salt, pepper and lemon juice (if using).
View the latest tips or add one of your ownNutritional Info
Per serving
Energy: 439 Calories
Protein: 27 g
Carbohydrate: 69 g
Fat: 6 g
Fibre: 5,5 g
Sodium: 210 mg
Here are the key nutrients provided by a serving
Nutrient % DV*
Calcium: 20 % / 223 mg
Folate: 87 %
Vitamin D: 77 %
Vitamin B12: 62 %
Thiamin: 57 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
Latest Tips
Our tips
You can use 3 cups (750 mL) chopped cooked chicken in place of the shrimp to vary the flavour.
Use whole wheat pasta if you prefer, adjusting the cooking time according to package directions. If your family isn’t used to whole wheat pasta, start to introduce it gradually by using half regular and half whole wheat.
For the Adventurous: Sauté 1 sliced fennel bulb in butter in a skillet over medium-high heat for about 5 min or until tender. Add with the shrimp and serve pasta sprinkled with chopped fresh fennel fronds or tarragon.
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