WW Cajun Shrimp Pasta

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The WW Cajun Shrimp Pasta with sausage is a dish that you can enjoy without having to worry or feel guilty about the addition of calories, fats, and WW points in your diet plan. This recipe is creamy and has high protein in it. It contains turkey sausage, whole wheat penne pasta, and shrimp. This recipe uses cooking spray and skim milk to keep the minimum possible WW points in your diet plan. You can utilize this delicious WW Cajun Shrimp Pasta with sausage is satisfying, fulfilling, and also healthy.

STATS:

  • Caloric count: 295 kcal
  • Prep duration: Ten minutes
  • Serving size: 1 ½ cups
  • Cook time: 20 minutes
  • Cuisine: American / Cajun
  • Total time: 30 minutes
  • Course: Main
  • Diet: Weight Watchers
  • Serving: 4

EQUIPMENT:

  • Wooden spoon
  • Measuring spoons & cups
  • Strainer
  • Medium pot
  • Large non-stick skillet

INGREDIENTS:

  • 225 g of deveined and peeled medium shrimp
  • 115 g of lean turkey sausage (sliced into thin rounds)
  • Cooking spray
  • 225 grams of whole wheat penne pasta
  • 1 ½ tsp of Cajun seasoning
  • ½ tsp of paprika
  • Half tsp of garlic powder
  • ½ tsp of onion powder
  • Half tsp of smoked paprika (optional)
  • ½ cup of low-sodium chicken broth
  • Half a cup of skim milk
  • 2 tbsp of light cream cheese
  • ½ cup of diced tomatoes
  • Half medium-diced bell pepper, diced
  • ¼ cup of finely chopped red onion
  • Salt & pepper to taste
  • Chopped fresh parsley (for garnish)

INGREDIENT NOTES:

WHOLE WHEAT PENNE PASTA:

  • This pasta has fiber, and it keeps you feeling full for a long time, since it slows digestion. For an alternative, use lentil pasta.

SHRIMP:

  • Shrimp is the core ingredient in this recipe; it cooks fast and is a source of lean protein. For an alternative, use scallops, chicken breast, or scallops.

TURKEY SAUSAGE:

  • This sausage has less fat, and it includes Cajun smokiness. For an alternative, use chicken sausage.

LIGHT CREAM CHEESE:

  • This cream cheese is low in fat and gives you creaminess in the pasta. For an alternative, use low-fat sour cream.

SKIM MILK:

  • This has low fat and gives a rich texture. For an alternative, use unsweetened soy milk.

COOKING SPRAY:

  • This has fewer calories than the regular oil.

INSTRUCTIONS:

  1. The first step is to cook the pasta by boiling salted water and adding the penne pasta to it.
  2. Cook and drain it.
  3. On medium flame, put the skillet on it and spray cooking spray on top.
  4. Cook shrimp while adding ½ teaspoon of Cajun seasoning for 2 to 3 minutes.
  5. Remove after the shrimp turns pink.
  6. Spray the skillet again and cook the turkey sausage for three to four minutes till it turns a light brown color.
  7. After removing the sausage from the skillet, spray some cooking spray again.
  8. Cook the bell pepper and onion for 3-4 minutes.
  9. Now add onion powder, garlic powder, paprika, and the rest of the Cajun seasoning.
  10. Pour the skim milk and chicken broth.
  11. Include light cream cheese as well.
  12. For three to four minutes, stir this mixture over medium flame till the sauce melts and becomes thick.
  13. Now combine the sausage, shrimp, and diced tomatoes in the sauce.
  14. Add the cooked pasta and toss it till you cover it properly.
  15. Adjust the taste of the seasoning, and garnish with parsley at the end.

SERVING SUGGESTIONS:

  • Serving this delicious pasta with steamed broccoli is a great option.
  • You can include some freshly squeezed lemon juice to add brightness to the pasta.
  • Pairing this pasta with unsweetened iced tea will make it a refreshing meal.

TIPS:

  • Make sure you are re-spraying the cooking spray on the skillet between preparation steps to avoid sticking of the ingredients.
  • To include extra volume and nutrients in the pasta, add some mushrooms or spinach.
  • Increase the amount of skim milk to ¾ cup to make a larger amount of sauce.
  • Since this dish is meal prep-friendly, you can divide this pasta into boxes for quick lunches or dinners.

STORAGE INFORMATION:

FRIDGE:

  • You can store this pasta in the refrigerator for three days using a tight vessel. To revive the creaminess in the pasta, heat it up using a splash of skim milk.

FREEZER:

  • For two months, you can freeze this pasta. Defrost the pasta for one night, and warm it slowly on the stove.

FAQs:

How to make this pasta spicier?

  • You can add an extra amount of Cajun seasoning or cayenne pepper.

Can I utilize half-and-half rather than using skim milk?

  • You can do that if you desire, but note that the WW points will increase in your diet plan.

NUTRITIONAL INFORMATION:

Calories: 295 kcal
Net carbs: 23 grams
Iron: 2.2 grams
Total carbs: 27 grams
Vitamin A: 510 IU
Fiber: 4 grams
Calcium: 130 milligrams
Protein: 30 grams
Serving size: 1 ½ cups
Sodium: 600 milligrams
Serving: 4
Potassium: 420 milligrams
Weight Watcher Points: 4 points