Seafood Primavera

Seafood Primavera
  • 1 medium onion
  • 4 green onions
  • 1 tablespoon olive oil
  • 3 carrots — julienne
  • 1 small zucchini — julienne
  • 1 small yellow squash — julienne
  • 1 small red pepper — julienne
  • 3 ounces snow peas
  • 1/3 cup sliced mushrooms
  • 3 cloves garlic — minced
  • 1/2 pound scallops
  • 1/2 pound shrimp — peeled and deveined
  • 1 chicken bouillon cube
  • 1 cup water
  • 1 cup milk
  • 2 tablespoons flour
  • 1/2 cup parmesan cheese
  • 2/3 cup crab meat — flaked
  • 2 tablespoons lemon juice
  • 2 tablespoons fresh parsley — or 1 1/2 tbl. dried
  • 1/4 tablespoon basil — dried
  • 1/4 tablespoon oregano — dried
  • Black pepper to taste
  • 8 ounces penne pasta — cooked and drained

 

Cook penne according to package directions, omitting salt and fat; drain well and set aside in very large bowl (keep warm). Cook and stir onions in oil in large skillet over medium-high heat until soft.  Add vegetables and garlic; reduce heat to low.  Cover; simmer until vegetables are tender.  Remove; set aside.  Cover and cook scallops and shrimp in same skillet over medium-low heat until opaque.  Remove; reserve liquid in pan.  In medium bowl, combine flour, bouillon, water, and milk.  Stir until flour is dissolved in liquid.  Add liquid to skillet and stirring constantly bring to a slow boil until thickened.  Reduce heat to low.  Add cheese; stir until smooth.  Add vegetables, shrimp, scallops and crabmeat to sauce.  Heat through.  Add remaining ingredients except linguine.  Pour over cooked and drained linguine in a very large bowl; toss gently to coat. Serves 6

Tracker: 2 1/2 oz Protein, 2 oz-eq Grain, 1 cup vegetable, 1/2 tsp fat

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