Sara's Seafood Confetti Pasta

If you absolutely adore seafood-pasta combinations, but could do without the many hundreds of calories that most seafood-pasta dishes have at your local seafood restaurant, this colourful main dish should become a favourite of yours in its own right!  Although the recipe calls for two tablespoons of fat (which adds approximately 280-300 calories to the entire recipe), it is still not as caloric (or oily) as the ones served at popular seafood restaurants.   When fully prepared, this dinner-party-perfect dish comes alive with flavour and a delightful array of colour, both of which are sure to have your dinner guests complimenting their amazing chef for a job well-done!

 

Recommended kitchen utensils and/or equipment:

 

3-quart saucepan with tight-fitting glass lid (tight-fitting metal lid may be used)

Colander (optional)

Large frying pan or stir-fry pan

Wooden spoons

Measuring cup(s) for dry goods

Measuring cup(s) for liquid goods

Paring knife (only for mincing garlic)

 

Ingredients:

 

1 lb. crabmeat or imitation crabmeat

About 2 cups dry, cholesterol-free egg noodles (No Yolks® brand is one example)

2 or 3 cans of vegetable or chicken broth

About 1 cup fresh spinach leaves, torn into small pieces (not cut with a knife)

1 tbsp dill weed

16 oz fat-free sour cream

1 tbsp fresh minced garlic (powdered garlic is NOT recommended)

2 tbsp of clarified butter* or olive oil †

 

Directions:

 

In large 3-quart saucepan, boil egg noodles in 2-3 cans of chicken broth.  When noodles are al dente (firm, yet tender), remove from heat.  Drain away any excess liquid that should remain if more than about ½ cup " if not enough liquid remains, you may add a little water equivalent to about ½ cup.) 

 

In large frying pan or stir-fry pan, heat clarified butter** or olive oil † over medium-high heat.  When hot, add minced garlic.  Stir frequently to avoid burning, until garlic is medium-brown.  Add garlic butter or garlic/olive oil mixture to pasta and stir well.  Add torn spinach leaves to pasta mixture and heat on low with lid on saucepan for about 5 minutes, just enough to steam the spinach.  (Do not overcook.)  After 5 minutes, stir in dill, sour cream and crabmeat.  Heat on low, stirring occasionally until thoroughly heated.  Serve ½ cup servings on plates, and garnish with kale and lemon wedge if desired.  Serves approximately 6 people.  Be sure to multiply the recipe as needed if you’re having a major dinner party!

 

Bon appetite!

 

* If clarified butter is not available at your local grocer, you may create your own as follows:

 

Take one pound of whole butter (unsalted), heat on LOW in a medium saucepan, until the solids form near the top; then carefully skim off the milk solids until the butter is a clear yellow.

 

** Clarified butter should only be used by those individuals who are not modifying their intake of fat and cholesterol. 

 

†Olive oil is cholesterol-free, and limited and non-conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil per day may reduce the risk of coronary heart disease due to the monounsaturated fat that olive oil contains.  To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day.