The following recipe is such a complete plate, and even if looks like a heavy plate, is such an easy and light food, a real wellness boost. I tried this dish in Barcelona, few years ago, and I was amazed by the taste. I had to ask how is made and what makes it so special, and the staff was kind enough to share some of the tricks of the trade.
Coming back to the nutrition aspects, a serving will have under 700 calories, fiber, protein, carbohydrates, less than 7 grams of sugar, and a mix of saturated and unsaturated fats. The seafood mix will boost the sodium, vitamins and minerals intake, also adding some Selenium in the diet. Selenium is a potent antioxidant that protects against cell damage. The spaghetti made from grain are a good source of complex carbohydrates. The mix of ingredients can reduces the risk of cardiovascular disease, decreases blood triglyceride levels, increases HDL (good) cholesterol and can contributes to neurological development in infants.
For the recipe (4 portions) I used:
- 100 g of spaghetti
- 50 g unsalted butter, divided in two
- 1 diced onion
- 150 g of mixed seafood
- 50 g all-purpose flour
- 250 ml milk
- 1/2 cup freshly grated Parmesan cheese
- 1/4 garlic cloves
- nutmeg & paprika
- 50 g sour cream
- 1 tin of chopped tomatoes.
It only takes a few minutes so don’t overcook the seafood.
Bring a large pot of water to a boil. Salt generously. Add the pasta and cook until al dente. Reserve a mug full of the pasta water. Drain, then place the pasta back into the pot.
While the pasta is cooking, melt half of the butter in a medium saucepan over medium heat. Add the onions and garlic, slowly cook until they are starting to soften, then add the seafood and continue to cook for 1 minute.
In a different saucepan, melt the remaining butter. Add the flour and milk then stir until combined. Cook and stir for 2 minutes. Mix in the chopped tomatoes, a dust of paprika and nutmeg, then add pepper to taste. Stir in the Parmesan cheese. Simmer the sauce for 5 minutes, or until it thickens.
Add the sour cream, the onion and seafood mixture, stir well than add the pasta and toss to combine.
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