Osteoporosis Canada
Shrimp and Herb Stuffed Shells

Shrimp and Herb Stuffed Shells

Shrimp and Herb Stuffed Shells

Shrimp and Herb Stuffed Shells

PREP TIME: 20 mins

COOK TIME: 45 mins

SERVES: 4 to 6

PREP TIME: 20 mins
COOK TIME: 45 mins
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.


In Partnership With

Recipe Tip

RECIPE 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,

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Nutritional Information (Per Serving)

  • Calories
    220
  • Saturated
    8g
  • Fat
    12g
  • Cholesterol
    30mg
  • Sodium
    260mg
  • Fibre
    1g
  • Carbohydrate
    24g
  • Sugars
    3g
  • Iron
    7%
  • Calcium
    125mg
  • Protein
    4g
  • Vitamin A
    12%

* 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.

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