Nutritious and Delicious Seafood Pasta
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 medium onion, chopped2 green onions or shallots, chopped4 mushrooms, sliced1 cup chopped zucchini2 cloves garlic, minced.5 Tbsp olive oil or cooking spray1 Tbsp white flour.75 cup part-skim evaporated canned milk1.5 cup imitation crab, cut into bite-size pieces3 cups whole wheat pasta, cooked and drained4 Tbsp grated parmesan cheesesalt and pepper to taste
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.
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.
Nutritional Info 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