Directions:
- Cook your pasta in lightly salted water (about 2/3 of a pound, dry) until tender and drain. Set aside.
- In a large saucepan, over medium heat, saute the bell pepper and scallions in 2 tablespoons of the butter until tender.
- Blend in the flour and salt into the pepper-scallion mix, stirring constantly. Gradually stir in the pre-warmed milk. Bring to a boil.
- Cook and stir the boiling sauce until it thickens and then remove from heat. Stir in the tomato and parsley. Stir in one cup of the cheese until it melts, then, stir in the pasta and crabmeat.
- Transfer this mix into a 2 1/2 quart casserole dish which has been sprayed with Pam. Cover and bake in a pre-heated 350-degree F. oven for 20 minutes.
- Melt remaining butter and toss it with the bread crumbs.
- After the casserole has been in the oven for 20 minutes, remove it and sprinkle first the buttered bread crumbs over it, and then the remaining cheese (on top of the crumbs).
- Bake UNCOVERED for 5-10 more minutes. The top should be golden brown.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 331.02 Kcal (1386 kJ) | ||
| Calories from fat | 172.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.22g | 30% | |
|---|---|---|---|
| Cholesterol | 51.08mg | 17% | |
| Sodium | 845.73mg | 35% | |
| Potassium | 228.55mg | 5% | |
| Total Carbs | 12.32g | 4% | |
| Sugars | 5.12g | 20% | |
| Dietary Fiber | 0.88g | 4% | |
| Protein | 25.4g | 51% | |
| Vitamin C | 16.8mg | 28% | |
| Vitamin A | 0.8mg | 26% | |
| Iron | 5.5mg | 31% | |
| Calcium | 451.7mg | 45% | |
| Amount Per 100 g | |||
| Calories | 72.89 Kcal (305 kJ) | ||
| Calories from fat | 38.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.23g | 30% | |
|---|---|---|---|
| Cholesterol | 11.25mg | 17% | |
| Sodium | 186.22mg | 35% | |
| Potassium | 50.32mg | 5% | |
| Total Carbs | 2.71g | 4% | |
| Sugars | 1.13g | 20% | |
| Dietary Fiber | 0.19g | 4% | |
| Protein | 5.59g | 51% | |
| Vitamin C | 3.7mg | 28% | |
| Vitamin A | 0.2mg | 26% | |
| Iron | 1.2mg | 31% | |
| Calcium | 99.5mg | 45% | |
* 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.
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