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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 336.7
  • Total Fat: 5.2 g
  • Cholesterol: 22.9 mg
  • Sodium: 871.4 mg
  • Total Carbs: 51.9 g
  • Dietary Fiber: 6.1 g
  • Protein: 23.6 g

View full nutritional breakdown of Nutritious and Delicious Seafood Pasta calories by ingredient
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Nutritious and Delicious Seafood Pasta

Submitted by: BARNABYF

Introduction

A light but satisfying seafood pasta dish A light but satisfying seafood pasta dish
Number of Servings: 4

Ingredients

    1 medium onion, chopped
    2 green onions or shallots, chopped
    4 mushrooms, sliced
    1 cup chopped zucchini
    2 cloves garlic, minced
    .5 Tbsp olive oil or cooking spray
    1 Tbsp white flour
    .75 cup part-skim evaporated canned milk
    1.5 cup imitation crab, cut into bite-size pieces
    3 cups whole wheat pasta, cooked and drained
    4 Tbsp grated parmesan cheese
    salt and pepper to taste

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Directions

Makes 4 servings. Serve with a side salad.
Saute vegetables in a little olive oil in a non-stick pan until slightly browned and tender over medium-high heat (stir often so vegetable don't burn). Sprinkle vegetables with flour and stir. Add evaporated milk to vegetable mixture and stir until slightly thickened. Turn heat to low and add imitation crab, and heat a little longer until "crab" is heated through (adding "crab" at the end keeps it from falling apart so it looks better on the plate!).
Add salt and pepper to taste. Serve over pasta and garnish with grated parmesan.
I make this all the time, and often substitute different vegetables -- brocoli or asparagus are a nice addition. The evaporated milk is a nutritious substitute for cream.

Number of Servings: 4

Recipe submitted by SparkPeople user BARNABYF.





TAGS:  Fish | Dinner | Fish Dinner |

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