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Crabmeat Casserole Recipe

 

Ingredients

Servings: 4

 

1 cup fusilli (corkscrew pasta), uncooked

1/2 pound fresh asparagus

Vegetable cooking spray

1 tablespoon plus 1 teaspoon reduced-calorie margarine, melted and divided

2 small carrots, scraped and cut into very thin strips

1/2 medium-size green pepper, chopped

1 green onion, cut into 1/2-inch pieces

3 tablespoons dry white wine

1 1/2 tablespoons all-purpose flour

1 1/2 cups skim milk

1 1/2 tablespoons grated Parmesan cheese

1 teaspoon chicken flavored bouillon granules

1/2 pound fresh lump crabmeat, drained

 

Nutrition Facts

 

Exchanges/Choices:

2 Very Lean Meat

2 Starch

 

Calories 237

Fat 5.1g

Cholesterol 60mg

Sodium 494mg

Carbohydrate 28.0g

Fiber 2.5g

Protein 20.0g

Cooking Methods

  1. Cook fusilli according to package directions, omitting salt and fat. Drain; set aside.

  2. Snap off tough ends of asparagus. Remove scales with a vegetable peeler, if desired. Cut asparagus into 1 1/2-inch pieces.

  3. Coat a large skillet with cooking spray; place over medium-high heat. Add 1 teaspoon margarine. Add asparagus, carrot, pepper, and onion; saute 3 minutes. Add wine. Cook over medium heat until liquid evaporates. Remove from skillet, set aside.

  4. Add margarine to skillet; place over low heat. Add flour, stirring until smooth. Cook 1 minute, stirring constantly. Add milk; cook over medium heat, stirring constantly with a wire whisk, until thickened. Add cheese and bouillon granules and stir well.

  5. Coat an 11x7x1 1/2 inch baking dish with cooking spray. Combine pasta, vegetables, cheese sauce, and crabmeat. Spoon into baking dish. Cover and bake at 350 degrees for 20 to 25 minutes. Serve immediately.

 

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