Timer Prep Time: 20 mins
Cook Cook Time: 45 mins
Portions Serves: 4 to 6

Ingredients

Fish and seafood are excellent sources of protein and this recipe is an easy and delicious way to add more to your diet.

  • 16 jumbo pasta shells
  • 1 lb (454 g) small cooked shrimp, finely chopped
  • 1 1/2 cups (375 mL) cooked chopped broccoli
  • 1/4 cup (60 mL) fresh grated Parmesan cheese

Creamy Herb Sauce:

  • 2 tbsp (30 mL) butter
  • 3 tbsp (45 mL) all-purpose flour
  • 2 cups (500 L) 2% milk
  • 1/2 cup (125 mL) cream cheese, cubed
  • 2 tbsp (30 mL) chopped fresh basil
  • 2 tbsp (30 mL) chopped fresh Italian parsley
  • 1 tsp (5 mL) grated lemon zest
  • 1/4 tsp (1 mL) each salt and pepper

Preparation

Creamy Herb Sauce: In a saucepan, melt butter over medium heat; whisk in flour and cook for 1 minute. Gradually whisk in milk and bring to a boil. Reduce heat to medium low and cook for about 8 minutes or until thickened to coat back of spoon. Remove from heat and stir in cream cheese, basil, parsley, lemon zest, salt and pepper until smooth. Set aside 1 cup (250 mL) of the herb sauce. The rest can remain in the saucepan.

In a large pot of boiling salted water cook shells for about 7 minutes or until al dente. Drain and rinse under cold water. Place in a single layer on damp tea towel.

Preheat oven to 400 F (200 C).

Add broccoli and shrimp to saucepan. Fill shells generously with shrimp mixture. Place in greased 11 x 7 inch (2 L) casserole dish.

Drizzle reserved 1 cup (250 mL) of sauce over top shells and sprinkle with Parmesan.

Cover and bake for about 15 minutes. Uncover and bake for 10 minutes longer or until golden and bubbly.

Creamy Rose Herb Sauce: Stir in 1/2 cup (125 mL) pasta sauce into the herb sauce before using.

Tip: Need to feed a crowd? Double the recipe and use 2 casserole dishes. Freeze one for later or do a porch drop-off for a friend.

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Nutritional Information (per serving)
Calories 530 Fat 23g
Saturated 13g Cholesterol 285mg
Sodium 730mg Calcium 350mg
Carbohydrate 42g Fibre 3g
Sugars 9g Protein 39g
Vitamin A 43% Vitamin C 50%
Iron 31%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

 

Per La Famiglia by Emily Richards

Recipe from

Per La Famiglia,

by Emily Richards

 

Recipe by

Emily Richards,

Professional Home Economist