Shrimp & Broccoli Afredo

Things You Need From The Fridge:  

  • 1 lb shrimp
  • 1 small white onion or a half of a large one
  • 2 cups of broccoli
  • 1/3 cup white wine (I literally used half a mini bottle of Barefoot Moscato)
  • 2 cups heavy whipping cream
  • 1/3 cup Parmesan cheese

Things You Need From The Pantry/Cabinet: 

  • Salt
  • Pepper
  • Paprika
  • Lemon juice
  • Parsley
  • ¾ lb Rotini
  • 2 garlic cloves or garlic powder
  1. Start cooking your pasta. I know that a lot of people love to use fettuccini pasta noodles but I love the way the rotini grips onto the sauce. ANYHOO.
  2. Season your shrimp with the salt, pepper, and paprika. Add olive oil and cook on medium heat. Once the shrimp has begin to turn pink squeeze the juice of half a lemon into the pan. Remove the shrimp and place in a bowl on the side.
  3. In the same pan add your garlic, onion, and butter and let them become translucent. Add your wine. Reduce.
  4. Take your broccoli and boil it slightly until it’s slightly tender
  5. Add your cream, season with more paprika and black pepper, and start adding in your cheese. I stirred the cream as I slowly added in the cheese because that way it’s easy to keep the sauce smooth instead of lumps.
  6. Turn off the heat, stir in the broccoli and the shrimp. Top with parsley and extra cheese.


The great thing about this is if you want to just cut out the shrimp you can and you’ll have your own Alfredo sauce for any dish!



Yummiest lunch! I was in a meeting from 10am til 12pm and my tummy was rumbling away, this was the perfect meal to have when I got back!

Prawn and Avocado Salad
Macros: 363 calories, 16g fat, 36.1g carbs, 22.8g protein
200g jumbo king prawns (or shrimp to you American folk)
1 red onion
100g button mushrooms
½ can (around 110g) pinto beans
2 tomatoes
1 avocado
1 red pepper
Mixed lettuce leaves
Baby spinach
2 tbsp light mayo
2 tbsp ketchup
Lemon juice
Salt, black pepper, paprika and chilli flakes

Slice/chop up all of the veg, mix in the beans and toss in some mixed lettuce leaves and baby spinach. Put into containers. Mix the mayo, ketchup and add lemon juice, salt, pepper, paprika and chilli flakes to taste. (This is your classic Marie Rose/cocktail sauce!) Add some lemon juice to the salad. Top the containers of salad with the prawns and the Marie Rose/cocktail sauce, and top with extra black pepper or chilli flakes if you would like (which I did just after I took this picture!). This makes two servings :)



Tucked along the banks of Dickinson Bayou, mostly ignored by the public sits a portion of the shrimp and oyster boat fleets whom harvest Galveston Bay for the fresh seafood it is prominently known for. Walking into a store to purchase these products is about the most contact and consideration that people give to this industry, but here the work never ends. With the season mostly limited, the owners and families of these boats use the available time to prep their rigs for the coming season which is only weeks away. 

These individuals gladly let us walk about their lives, enlightening us to the industry that I knew far less about than I thought. In the past 4 decades, the amount of change has been vast with no sign of slowing except for the declining marine life in the bay. These folks have seen the violent race wars, watched the growing population choke off the fresh water supply from the river which strangles Galveston Bay of its ability to reproduce, sent families to school and seen those younger generations decline to remain in the family business. Regardless of all these changes, they gladly grind away at the hulls of their boats and stitch new nets in hopes of making that one fine drag that brings home the jackpot.