Cajun Shrimp & Sausage Protein Alfredo

Name: Cajun Shrimp & Sausage Protein Alfredo
Cuisine: American
Ingredients: 1 cup lowfat milk; .5 cup low fat cottage cheese; 1tbsp cornstarch; 1 tsp salt; .5 cup shredded parmesan cheese; 2 links andouille chicken sausage; 1 lb deveined and cleaned shrimp; 1 10.8oz bag of broccoli; 4 oz of barilla protein spaghetti; slap ya mama cajun seasoning; garlic powder; ground black pepper; onion powder; oregano; Italian seasoning; blackened seasoning; smoked paprika; 1 tbsp olive oil

10 steps

If you're looking for a low-fat and flavorful pasta dish, try this Cajun shrimp and sausage protein alfredo recipe! This recipe features succulent shrimp and spicy sausage tossed in a creamy Alfredo sauce made with low-fat cottage cheese and milk instead of heavy cream. With the addition of Cajun spices, this dish is sure to add some kick to your dinner routine.

Updated at: Thu, 17 Aug 2023 04:05:54 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories413.3 kcal (21%)

Total Fat16.7 g (24%)

Carbs35.1 g (13%)

Sugars5.5 g (6%)

Protein30.4 g (61%)

Sodium1517.6 mg (76%)

Fiber2.7 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 cuplowfat milk

½ cuplow fat cottage cheese

1 Tbspcornstarch

1 tspsalt

½ cupshredded parmesan cheese

2 linksandouille chicken sausage

1 lbshrimp

deveined and cleaned

1 x 10.8 ozbroccoli

4 ozspaghetti

1 Tbspolive oil

Instructions

Step 1

clean and devein your shrimps on the top and bottom

Step 2

cut your chicken sausage in fairly equal sizes

Step 3

Season your shrimp with cajun seasoning, salt, pepper, smoked paprika, garlic powder, and onion powder

Step 4

Cook your sausage until nice and browned (roughly 5 minutes) on medium heat. Remove from pan when done.

Step 5

Add the olive oil to the pan and heat. Add your shrimp to the pan, and try to spread them out on the pan. Cook until they turn from gray to pink and are fully opaque and lightly firm. This is about 3 to 5 minutes; make sure to flip halfway through. Remove from pan into a new clean bowl once they have finished cooking.

Step 6

Cook your pasta according the the package instructions. You can also season your pasta water before boiling with salt, garlic powder, onion powder to add a bit more flavor.

Step 7

In a blender, add your cottage cheese, milk, parmesan, and cornstarch. Before blending, season with salt, Cajun seasoning, blackened seasoning, ground pepper, garlic powder, onion powder, oregano, and Italian seasoning. You can go light on the seasoning here as you'll be able to add more if needed when you taste the sauce when heating. Blend until smooth.

Step 8

Cook your broccoli according to the package instructions. Strain your broccoli from excess water.

Step 9

Add your blended cottage cheese mixture to the pan on low heat and cook for about 3 minutes, stirring consistently. Taste the sauce at this point for additional seasoning as needed. Cook for an additional 2 minutes.

Step 10

Add your sausage and shrimp and stir into the sauce. Add your cooked pasta and incorporate it with the sauce. Last, add your broccoli and toss until well coated. Let it all soak in the sauce for about 2 to 3 minutes and enjoy!