I’m not a huge fan of pasta or alfredo sauce
, but I know more than a few people who are.

To me, pasta is filler–lots of carbs with very little nutritional value. I end up uncomfortably full after most pasta dishes, and wishing there were more substance to the meal. Alfredo sauce is painfully unhealthy, with so much cheese, cream, and butter, I wonder why I’m not just eating a whole pan of brownies.

IMG 2201 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Healthy seafood alfredo with vegetable noodles

This dish suits those who love OR hate pasta and Alfredo sauce. There are multiple takes on how to make it, but the basic concept is the same. It’s delicious AND healthy, and I personally rank this seafood ‘pasta’ dinner in my top five meals

ever made.

Pasta:
The ‘pasta’ in this dish is made up of squash and zucchini.

2-4 squash or zucchini (or some of each, preferably large)
Large Carrots (optional–adds color and tastes good, but is a bit tougher than squash and zucchini)

Peel the squash/zucchini/carrots with a peeler, and if the skin is tough you can discard the outer layer, but this isn’t totally necessary. Use a peeler to create wide, long, ‘noodles’ from the vegetables. These noodles will only need to be sauteed for a couple minutes at the end of the cooking process. Set aside.

IMG 2186 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Peeling zucchini and squash to make noodles

IMG 2193 300x225   Healthy Seafood Alfredo with Vegetable Noodles

squash, zucchini, and carrot noodles

Sauce:

In this case, the sauce was made from cauliflower and white beans, boiled and pureed and combined with a chicken or vegetable broth, and a little almond milk (or milk of your choice).

See recipe for the healthy white sauce alternative.

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white beans for sauce

To turn this pasta and sauce recipe into a seafood/vegetable dish, here’s what I did:

IMG 2185 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Zucchini, Asparagus, Mushrooms

Other Ingredients:

Basil
Zucchini
Asparagus
Mushrooms
Garlic
Leek

Combine all the above ingredients (chopped) in a frying pan and saute until tender in a little oil or butter, with garlic, leek, basil, salt and pepper for seasoning.

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Sauteed veggies: zucchini, basil, asparagus, mushrooms

Seafood:

1 tilapia filet, crumbled (did this on its own..)
Scallops
1/2 C White wine
Butter
Garlic
Leek
Basil

In a separate pan, sear scallops in butter with garlic and leek.  Add tilapia.  Add white wine, salt, pepper, and basil, and cook for another 5 or so minutes.

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Scallops and tilapia in white wine, garlic, leek, and basil

Combine:

Add vegetable ‘noodles’ to the veggies (mushrooms/asparagus/whatever you made) in the fry pan and cook for 2-4 minutes to heat through.

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Vegetable noodles in the pan

Serve noodles and veggies in a bowl, topped with seafood and white wine, and as much ‘alfredo’ sauce as desired.  Garnish with fresh basil.  DELICIOUS!

IMG 2203 300x225   Healthy Seafood Alfredo with Vegetable Noodles

Healthy seafood alfredo with vegetable noodles!

{July 7, 2011} {Tags: , , , , , , , }