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 farmer’s 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 | |