Don't miss another issue…      Subscribe

Rotini and Crab

 

14

Yield

4

servings

Prep

15

min

Cook

15

min

Ready

30

min

Trans-fat Free, Good source of fiber
 

Ingredients

8 ounces pasta, rotini
or corkscrew
20 ounces broccoli, frozen
or 1 1/2 lb fresh
2 tablespoons margarine
reduced calorie
1 tablespoon olive oil
1 teaspoon garlic
minced
2 medium zucchini
sliced
¼ cup scallions, spring or green onions
sliced
12 ounces crab meat
2 ounces Parmesan cheese
grated
½ teaspoon salt
½ teaspoon black pepper

Directions

Cook pasta; add broccoli 5 minutes before end of cooking time.

Cover pot, return to boil Cook 5 more minutes.

Drain and rinse under cold water; set aside.

Heat margarine and oil, add garlic, zucchini, scallions and crab; cook 2 to 3 minutes.

Add pasta and broccoli and heat through.

Add 1 ounce cheese, salt and pepper.

Garnish with remaining ounce of cheese before serving.

 

* not incl. in nutrient facts

Add review

 

 

Comments

Nutrition Facts

Serving Size 287g (10.1 oz)
Amount per Serving
Calories 27439% of calories from fat
 % Daily Value *
Total Fat 12g 18%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 48mg 16%
Sodium 657mg 27%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 20%
Sugars g
Protein 38g
Vitamin A 30% Vitamin C 122%
Calcium 20% Iron 14%
* based on a 2,000 calorie diet How is this calculated?

 

Founded in 1996.

© 2023 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335

 

Live Feed