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Scampi Fettuccine

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"Fettuccine" are flat and narrow strips of durum wheat and eggs, wound into nests when raw. They owe their name to their ribbon-like shape, "fettuccia" being the Italian for ribbon.

Preparation : 10 min Cooking : 10 min
390 calories/serving
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Artery-healthy
  • Heart-healthy

Ingredients

8 scampi 240 g
160 g fettuccine
1 zucchini, cut into thin rounds 130 g
1 tbsp olive oil 15 mL
1 shallots, finely chopped 40 g
1/3 cup pasta cooking water 85 mL
1 tbsp Parsley and Garlic Base 15 mL
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Put a colander in the sink to drain the cooked pasta so that it will be ready when needed.

Method

  1. Shell the scampi and set them aside.
  2. Heat the oil in a skillet over medium-low heat. Add the finely chopped shallot and sweat 4 min with occasional stirring until translucent.
  3. To save time, the sauce preparation and the pasta cooking can be done at the same time. Bring to a boil a large pot of salted water. When it reaches a rolling boil, before adding the fettuccine, slice the zucchini into thin rounds and add them to the pot. After 2 min, add the fettuccine and cook them together about 5 min (the exact time will depend on the fettuccine type, follow the "cook the pasta" basic technique).
  4. In the meantime, add the scampi to the skillet and cook them a few minutes, turning them occasionally, until they turn pink (do not overcook them!). Pour in the required amount of pasta cooking water. Add the Parsley and Garlic Base, salt and pepper.
  5. Pour the drained fettuccine and zucchini into the skillet, toss well, then serve in the warmed dishes.

Remarks

Parmesan is not added since the flavour of fish sauces in general does not benefit from the addition of cheese.

Nutrition Facts Table

per 1 Serving (190g)

Amount

% Daily Value

Calories

390

Fat

9 g

14 %

Saturated 1.4 g
+ Trans 0 g

7 %

Cholesterol

20 mg

Sodium

60 mg

2 %

Carbohydrate

61 g

20 %

Fibre

4 g

16 %

Sugars

2 g

Protein

17 g

Vitamin A

16 %

Vitamin C

24 %

Calcium

4 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 2 servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Saturated Fat, Sodium
Source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Phosphorus, Vitamin A, Zinc
Excellent source of  :
Selenium, Vitamin B12, Vitamin K
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1
Meat and Alternatives ½
Fats 1 ½

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