Creamy seafood sauce

• Preparation time 10 minutes
• Cooking time 10 minutes
• Serves 4-6
• Freezableyes

Ingredients

• 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

Method

• 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.

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

Nutrition

Australian Institute of Sport - From the "Survival from the Fittest" cookbook05 Nov 2018 HINT: This recipe is best served immediately. Serve with a mixed salad for extra nutrientsyes, Pasta, survival-from-the-fittestPasta