Creamy Cajun Shrimp Pasta (High Protein)

Ingredients

• 1 cup Protein pasta (Cooked; reserve 1 cup of the pasta water.)
• 2 tsp Olive oil
• 1 tsp Cajun seasoning (For seasoning the shrimp.)
• 1 lb Shrimp (Thawed, cleaned, and deveined; any size may be used. The author prefers large or jumbo shrimp.)
• 165 g Red bell pepper (Sliced.)
• 0.333 cup Scallions (Sliced; additional scallions may be used for topping if desired.)
• 0.5 tsp Dried thyme
• 0.5 tsp Paprika
• 0.25 tsp Cayenne pepper (Optional.)
• 1 cup Low-fat cottage cheese (2% low-fat.)
• 0.5 cup Milk (2%; skim or whole milk may be substituted.)
• 0.25 cup Grated Parmesan cheese
• 1 tsp Cajun seasoning (For the cottage cheese sauce.)

Steps

1. 1

   Cook the protein pasta according to the package directions. Drain it, reserving about 1 cup of the pasta water.

2. 2

   In a medium bowl, combine the thawed, cleaned, deveined shrimp, olive oil, 1 teaspoon Cajun seasoning, dried thyme, paprika, and the cayenne pepper if using. Stir until the shrimp are evenly coated.

3. 3

   Heat a nonstick skillet over medium-high heat.

4. 4

   Add the seasoned shrimp to the hot skillet in a single layer. Cook for 2 minutes.

5. 5

   Using tongs, flip the shrimp and cook for another 2 minutes, or until plump, opaque, and cooked through. Transfer the shrimp to a plate and set aside.

6. 6

   Add the sliced bell pepper and scallions to the same skillet. Sauté, stirring occasionally, for 2 minutes. The browned bits left in the pan are desirable and add flavor.

7. 7

   Pour 1/2 to 3/4 cup of the reserved pasta water into the skillet to deglaze it. Scrape the browned bits from the bottom of the pan as you stir.

8. 8

   Reduce the heat to low and let the vegetable mixture simmer until most of the liquid has been absorbed.

9. 9

   Meanwhile, add the cottage cheese, milk, Parmesan cheese, and the second 1 teaspoon Cajun seasoning to a glass measuring cup or mixing cup. Stir to combine.

10. 10

    Microwave the cottage cheese mixture for 1 minute, until hot.

11. 11

    Transfer the hot cottage cheese mixture to a blender cup and blend until smooth.

12. 12

    Pour the smooth cheese sauce into the skillet with the vegetables and stir gently. Keep the heat low; do not allow the sauce to boil, because the cottage cheese and milk may separate and curdle.

13. 13

    Add the cooked pasta and reserved shrimp to the skillet. Toss gently with tongs until everything is fully coated with sauce.

14. 14

    Top with additional sliced scallions if desired and serve immediately.

Notes

Taste the sauce and adjust the salt to your preference; the author did not add salt because the Cajun seasoning used already contained salt. Shrimp may be replaced with chicken, andouille sausage, or a mixture of proteins, but each protein should be fully cooked before adding the pasta and sauce. Keep the sauce below a boil to prevent curdling.

Nutrition per serving

• main
• high-protein
• pasta
• seafood
• Cajun-inspired
• quick dinner
• one-pan
• spicy