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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.

 

"You cannot teach a crab to walk straight."
-Aristophanes, Playwright

The refrigerator light goes on...

This is a light pasta dish with the flavor of the crab enhanced by both the slight creaminess and the flavors of the lemon and oregano.

I am fortunate enough to live on the Gulf Coast and there's great quality crab here. I purchase mine at the farmerís market here in New Orleans. You can find great quality crabmeat even if you don't live on the coast - ask at the fish counter of your local store.

Asparagus

Asparagus is actually a member of the lily family and is a perennial, with plants living up to ten years. Most people think that thin stalks are those harvested earlier in the year, but the thickness indicates the age of the plant, with the thicker stems coming from older plants. White asparagus is increasingly available in this country, as is the purple variety.

There is much debate about whether thick or thin stems taste better, but I feel that it is the freshness of asparagus that is much more important to its flavor. Choose firm stalks that are bright green. The tips of the asparagus should be tightly closed. Any signs of dryness or wilting indicates that it is not fresh.

Asparagus doesn't keep well. You can keep them fresher in the refrigerator by cutting the stalks near the bottom and placing them upright in water.

Older, thicker stalks can be woody and peeling the skin at the base will remove the tough layer. Peeled asparagus will poach much faster, however.

4 ounces asparagus = 26 calories, 0g fat, 0g sat fat, 0g mono fat, 3g protein, 5g carbohydrates, 2mg sodium, 0mg cholesterol, 47 mcg Vitamin K


 

Creamy Crab and Asparagus Fettuccine



Servings = 2 | Serving size =2 ounces pasta with 4 ounces crabmeat and sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

3 quarts water
4 ounces whole wheat or gluten-free fettuccine
2 tsp olive oil (divided)
8 ounces crimini mushrooms (sliced)
1 large shallot (minced)
8 ounces asparagus (cut into 2 inch pieces)
1/4 cup white wine
2 Tbsp lemon juice
1/8 tsp salt
fresh ground black pepper (to taste)
8 ounces crabmeat
1 Tbsp fresh oregano
1 ounce semi-soft goat cheese

Place the water in a large pot over high heat.

While the water is coming to a boil, place 1 teaspoon olive oil in a large skillet over medium high heat. Add the mushrooms. Cook, tossing frequently, until well browned. Remove to a plate.

Add the second teaspoon of oil to the pan and then the shallots. Cook for about 2 minutes, stirring frequently.

While the shallots are cooking, add the pasta to the boiling water. Stir frequently.

Add the asparagus to the shallots and cook for about 5 minutes, tossing frequently.

Add the white wine, lemon juice, salt, pepper, crabmeat and goat cheese. Reduce the heat to medium and stir continuously to heat the crab through and melt the goat cheese (about 5 minutes).

When the pasta is ready, add the cooked fettuccine and the oregano. Toss well. If the sauce is a too thick, add some of the pasta water 1 tablespoon at a time.

Nutrition Facts

Serving size = 2 ounces pasta with 4 ounces crabmeat and sauce

Servings = 2

.

Amount Per Serving

Calories 492 Calories from Fat 99
  % Daily Value
Total Fat 11g 16%
    Saturated Fat 4g 14%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 99mg 32%
Sodium 568mg 21%
Total Carbohydrates 59g 16%
    Dietary Fiber 8g 29%
    Sugars 4g  
Protein 37g  
Vitamin A 27% Vitamin C 33%
Calcium 28% Iron 37%
Vitamin K 53 mcg Potassium 1397 mg
Magnesium 161 mg