Creamy seafood sauce
- Preparation time 10 minutes
- Cooking time 10 minutes
- Serves 4-6
- Freezableyes
Ingredients
- 500 g penne pasta
- olive or canola oil spray
- 1 onion, finely chopped
- 1 tablespoon cornflour
- 375 ml can CARNATION Light and Creamy Evaporated Milk
- 2 tablespoons lemon juice
- 2 teaspoons finely grated lemon rind
- 500 g seafood marinara mix
- 2 tablespoons chopped fresh flat-leaf parsley
- ground black pepper, to taste
Method
- Cook pasta according to packet instructions.
- Meanwhile, spray a large nonstick deep frying pan with oil and heat.
- Add onion and cook over medium heat for 2-3 minutes or until soft.
- Put cornflour in a small bowl and gradually add 1/3 cup milk, stirring until smooth.
- Add remaining milk to the pan, then gradually add cornflour mixture, stirring constantly.
- Keep stirring slowly until the mixture boils and thickens.
- Stir in lemon juice and rind, then add seafood and cook for 4-5 minutes or until cooked through.
- Stir in parsley and season to taste.
- When cooked, drain the pasta, divide among bowls and top with sauce.
- Serve with salad and crusty bread.
- Garnish with lemon zest and chopped parsley, if desired.
HINT: This recipe is best served immediately. Serve with a mixed salad for extra nutrients
Nutrition
ANALYSIS per serve | 4 | 6 |
---|---|---|
Energy kJ (Cal) | 2766 (661) | 1844 (441) |
Carbohydrate (g) | 105 | 70 |
Protein (g) | 45 | 30 |
Fat (g) | 6 | 4 |
Calcium, Iron, Zinc |
Australian Institute of Sport - From the "Survival from the Fittest" cookbook
05 Nov 2018
HINT: This recipe is best served immediately. Serve with a mixed salad for extra nutrients
yes, Pasta, survival-from-the-fittest
Pasta