This recipe is NOT safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is NOT a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is NOT safe for those who are sensitive to gluten.
"You cannot teach a crab to walk straight."
-Aristophanes, Greek playwright
The technique of cooking the onions slowly until they are a opaque, milky white color helps to change the composition of the carbohydrate in the onion and makes it a great thickening agent for sauces. At the same time a lot of the volatile ingredients in the onions that can provoke reflux are neutralized and many who have GERD can tolerate the sauce even with the subtle onion flavor.
Crabs are crustaceans in the same family as shrimp and lobster. They have five pairs of legs - the two front ones are the pincers or claws (where the best crab meat is).
When buying fresh crabs, only buy living whole crabs. If they are dead, don't buy them. If you buy frozen crabs, don't buy them if they have been thawed. Lump crab is whole pieces of crab claws and the white body meat. Flaked crab is the smaller bits of both dark and light meat from both the claws and the body of the crab. The former is tastier and makes the best crab cakes. Crab »
Servings = 2 | Serving size =2 ounces pasta and sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe does not make very good leftovers.
|1 Tbsp||olive oil|
|1 large||white onion|
|1/4 cup||white wine|
|1/2 cup||low sodium chicken or vegetable broth|
|1/2 tsp||lemon zest|
|1 ounce||blue cheese|
|4 ounces||whole wheat fusilli pasta|
|8 ounces||lump crabmeat|
|1 Tbsp||flat leaf parsley|
Place the olive oil in a medium sized stainless steel sauce pan over medium heat. Add the onion. Cook, stirring frequently, for about 10 minutes. Do not let the onions brown.
As the onions begin to turn a shiny milky white color, add the white wine, water, chicken stock, salt and lemon zest.
Cook for about 15 minutes, until the onions are softened. Use a blender or stick blender and puree until smooth. Return the sauce to the pan and add the blue cheese. Reduce the heat to very low and stir until the cheese melts and the sauce is smooth.
Place the water in a large sauce pan over high heat and bring to a boil. Add the matchstick carrots and cook for about 3 minutes until slightly tender. Remove with a slotted spoon to a paper towel.
While the water is still boiling, add the pasta. Cook, stirring occasionally, for about 10 - 12 minutes until the pasta is tender.
While the pasta is cooking add the crabmeat to the sauce and reheat gently.
When the pasta is done, drain thoroughly and add to the sauce. Toss together with the carrots and parsley and serve.
Serving size = 2 ounces pasta with sauce
Servings = 2
Amount Per Serving
|Calories 527||Calories from Fat 119|
|% Daily Value|
|Total Fat 14g||21%|
|Saturated Fat 4g||21%|
|Monounsaturated Fat 6g|
|Trans Fat 0g|
|Total Carbohydrates 65g||22%|
|Dietary Fiber 10g||39%|
|Vitamin A 382%||Vitamin C 35%|
|Calcium 27%||Iron 21%|
|Vitamin K 50 mcg||Potassium 1130 mg|
|Magnesium 150 mg|