AIS Sports Nutrition

Creamy seafood sauce

HINT: This recipe is best served immediately. Serve with a mixed salad for extra nutrients

500 g penne pasta
olive or canola oil spray
1 onion, finely chopped
1 tablespoon cornflour
375 ml can CARNATION Light and Creamy Evaporated Milk
2 tablespoons lemon juice
2 teaspoons finely grated lemon rind
500 g seafood marinara mix
2 tablespoons chopped fresh flat-leaf parsley
ground black pepper, to taste

Cook pasta according to packet instructions. Meanwhile, spray a large nonstick deep frying pan with oil and heat. Add onion and cook over medium heat for 2-3 minutes or until soft. Put cornflour in a small bowl and gradually add 1/3 cup milk, stirring until smooth. Add remaining milk to the pan, then gradually add cornflour mixture, stirring constantly. Keep stirring slowly until the mixture boils and thickens. Stir in lemon juice and rind, then add seafood and cook for 4-5 minutes or until cooked through. Stir in parsley and season to taste. When cooked, drain the pasta, divide among bowls and top with sauce. Serve with salad and crusty bread. Garnish with lemon zest and chopped parsley, if desired.


ANALYSIS per serve 
Energy kJ (Cal)
2766 (661)
1844 (441)
Carbohydrate (g)
Protein (g)
Fat (g)
Calcium, Iron, Zinc

Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 4-6
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