This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is NOT safe for those who are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour and gluten-free pasta in this dish.
"Those places I don't understand, just doing bad food. It takes some doing. Making good pasta is so much easier than making bad stuff. It actually takes quite an effort to make poor linguine pomodora." -Anthony Bourdain
This is a simple technique that you can use with almost any main ingredient. Make a simple white sauce using oil, shallots or onions, flour and milk. Add some green onions along with the goat cheese to enrich the sauce and then crabmeat or maybe shrimp or salmon.
Be careful not to overheat the pan when you're making the sauce. When making a white sauce and adding the milk, the pan should be a medium heat and you should whisk constantly so that the milk blends in gradually and does not boil when added to the skillet. This will keep the sauce rich and smooth. Overheating can make a grainy sauce.
Servings: 2 | Serving size: 2 ounces pasta with crab
Cooking time: 30 minutes
This recipe can easily be multiplied but does not make very good leftovers.
|4 ounces||whole wheat or gluten free linguine|
|2 tsp.||extra virgin olive oil|
|2 large||shallots (minced)|
|2 Tbsp.||all-purpose flour or garbanzo flour|
|6 large||green onions (thinly sliced crosswise; keep white and green parts separate)|
|to taste||ground black pepper|
|1 ounce||goat cheese|
Place the water in a large stockpot over high heat.
When the water begins to boil, add the pasta. Reduce the heat to a slow boil and stir the pasta occasionally.
While the pasta is cooking, place the olive oil in a large skillet over medium high heat.
Add the shallots and cook for about 5 minutes. Stir frequently.
Reduce the heat to medium and add the flour and cook for 1 minute. Stir frequently.
Slowly add the cold milk to the shallots, whisking continuously.
Cook for about 1 minute, until the sauce begins to thicken, then add the white part of the green onion, salt, pepper, and goat cheese.
Cook for about 2 minutes. The goat cheese should be melted.
Add the crabmeat and fold into the sauce gently.
Heat through for about two minutes.
When the pasta is done, drain and add to the sauce along with the green part of the green onions.
Fold together gently and serve.
Serving size: 4 ounces pasta with crab and sauce
|Calories 520||Calories from Fat 126|
|% Daily Value|
|Total Fat 14g||18%|
|Saturated Fat 5g||27%|
|Monounsaturated Fat 4.5g|
|Trans Fat 0g|
|Total Carbohydrates 66g||24%|
|Dietary Fiber 9g||31%|
|Vitamin A 14%||Vitamin C 24%|
|Calcium 14%||Iron 26%|
|Vitamin K 160mcg||Potassium 1200mg|