Shrimp Fettuccine Alfredo and a Greek Artichoke and Spaghetti Squash Salad

That's right - this is shrimp fettuccine on a healthy food blog. And no, it's not a misnomer. Believe it or not, the dish that is embodied by cream and salt is lightened up considerably here for a delicious dish that still keeps the thick, creamy texture you love but uses fresh ingredients that carry a lot of taste, meaning you can get away with a bit of sauce that packs a wallop of flavor without drenching your pasta, and also makes use of the wonders of low-fat and fat-free ingredients. I cannot fathom how fat free half and half exists, but I do not ask questions about it!

Along with the pasta, I prepared a spaghetti squash and artichoke salad. It packs in a lot of fresh ingredients - full of vegetables - but also adds chickpeas for protein and a contrasting texture and just enough of a light vinaigrette to provide a delightful flavor finish that doesn't overpower the natural flavors of the ingredients. You could easily make this salad as the main entree or else pair it with a variety of other dishes.

Nutrition and recipe below the jump!

Difficulty: medium-easy
Time: 30 min (or 1 hr 30 min with time to cook squash)
Cost: $31.48



Greek Artichoke and Spaghetti Squash Salad
Time: 1 hr 20 min if squash uncooked; 20 min if cooked

Ingredients:
1 spaghetti squash (small to medium) or 5 cups cooked spaghetti squash
2.5 c tomato, chopped
3/4 c cucumber, chopped
1/4 c sweet onion, chopped
2 c chick peas, cooked
1 can quartered artichoke hearts
2 garlic cloves, minced
3 tbsp red wine vinegar
2 tbsp olive oil
1 tsp oregano, dried
1/2 tsp black pepper

First, you'll need to prepare the spaghetti squash if you haven't done so already. If it's still raw, get your oven pre-heating to 350 degrees. Pierce the spaghetti squash all over with a fork. Then put in a sturdy baking dish and put in the oven. Bake for 1 hour. Then, remove from the oven and as soon as it's not too hot to touch, cut it in half. Scoop out and discard the seeds and membranes. Then, use a fork to scrape up the spaghetti-like strands of the squash. Remove all of the "meat" of the squash. You should have about 5 or so cups, depending on the size of your squash.

Put the spaghetti squash in a large bowl. Add the tomato, cucumber, sweet onion, chick peas, and artichoke hearts. If you are using canned chick peas, make sure to rinse and drain them very well to remove all of the gel.

Toss your squash mixture until evenly mixed and set aside for now.

Put the garlic cloves, red wine vinegar, olive oil, oregano, and black pepper in a small bowl. Whisk until combined and then drizzle over the spaghetti squash salad. Toss to mix well. Let the flavors mix and sit for about 20 minutes and then serve. This salad can be served chilled or at room temperature.

Servings: 6
Serving size: about 1 cup
Nutrition: calories 196; carbs 28g; fat 8g; protein 7g; sodium 312mg; iron 10mg

Shrimp Fettuccine Alfredo
Time: 20 min

Ingredients:
1 package fresh linguine or fettuccine
1/2 tbsp olive oil
3/4 lb rock shrimp
1/4 c green onions, diced
3 garlic cloves, minced
1/2 c grated reduced fat Parmesan
3 tbsp 1/3 less fat cream cheese
1/3 c fat free half and half
3/4 tsp black pepper

Boil water and follow the directions to cook the pasta. Do not add any butter, oil, or salt to the water, though! When the pasta is done, drain it but reserve 1/4 cup of the cooking water. Set the water aside. Rinse the noodles with some cool water to keep them from sticking and set aside.

Heat a large pan over medium-high heat. Add the olive oil, swirling to coat. When the oil is hot, toss in the shrimp, green onions, and garlic. Saute, stirring fairly often, for 4-5 minutes or until shrimp are just cooked. Then remove the shrimp mixture and set aside on a plate for now.

You'll now turn your attention to the alfredo sauce. Turn the heat down to medium and add the cooking water, Parmesan, cream cheese, and half and half to the pan. Cook for just 2-3 minutes, stirring constantly, until the cheeses all melt together and you have a smooth, even mixture. Add the black pepper and stir well to combine. Then toss the shrimp mixture and the fresh pasta into the pan. Toss until evenly coated and then remove and eat immediately.

Servings: 4
Serving size: about 1 cup
Nutrition: calories 384; carbs 44g; fat 11g; protein 29g; sodium 757mg; iron 12mg