Crab Alfredo Pasta Light Recipe

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Crab Alfredo Pasta Light
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  1. Begin cooking bow ties in boiling water, according to package.
  2. Mince garlic cloves; coarsely chop broccoli; slice mushrooms.
  3. Spray large saucepan with cooking spray and begin heating on medium high.
  4. In large saucepan, combine minced garlic, 1/2 cup chicken broth, sherry, broccoli, mushrooms, red pepper, sea salt, black pepper, onion powder, basil, parsley.
  5. Cover and simmer, stirring occasionally.
  6. Drain crab meat and combine in a dish with Old Bay Seasoning.
  7. Heat half-and-half, 1/2 cup chicken broth and parmesean cheese in small saucepan on medium.
  8. Whisk together above until incorporated; add savory.
  9. Tear cheese slices into small pieces and add to small saucepan, continuing heating.
  10. Uncover mushroom and broccoli mix and allow to boil.
  11. Combine butter and flour in small microwave-save dish; heat in microwave on high for 20 seconds; remove, mix with fork or whisk; heat again on high for 20 seconds; remove, mix with fork or whisk - makes a quick roux for thickening agent.
  12. Add roux and seasoned crab meat to small saucepan. Continue heating and whisking until cheese melts and all ingredients are melded, approx 4 minutes.
  13. Drain pasta.
  14. Serve scoops of pasta topped with scoops of mushroom/broccoli topped with spoonfuls of crap alfredo and enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 122.85 Kcal (514 kJ)
Calories from fat 23.05 Kcal
% Daily Value*
Total Fat 2.56g 4%
Cholesterol 9.06mg 3%
Sodium 221.87mg 9%
Potassium 170.41mg 4%
Total Carbs 18.73g 6%
Sugars 1.15g 5%
Dietary Fiber 2.51g 10%
Protein 5.94g 12%
Vitamin C 19.3mg 32%
Vitamin A 0.1mg 2%
Iron 1.6mg 9%
Calcium 130.1mg 13%
Amount Per 100 g
Calories 113.07 Kcal (473 kJ)
Calories from fat 21.22 Kcal
% Daily Value*
Total Fat 2.36g 4%
Cholesterol 8.34mg 3%
Sodium 204.21mg 9%
Potassium 156.85mg 4%
Total Carbs 17.24g 6%
Sugars 1.06g 5%
Dietary Fiber 2.31g 10%
Protein 5.47g 12%
Vitamin C 17.8mg 32%
Vitamin A 0.1mg 2%
Iron 1.4mg 9%
Calcium 119.7mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.2
  • 3

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

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