EatSmarter exclusive recipe

Spicy Pasta with Crabmeat

and Fennel
4.857145
Average: 4.9 (7 votes)
(7 votes)
Spicy Pasta with Crabmeat

Spicy Pasta with Crabmeat - Fast indulgence with a luxurious touch

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Difficulty:
moderate
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
500
calories
Calories

Healthy, because

Even smarter

Nutritional values

Noodles are known to make you happy - and they are also pleasantly filling, but not fat. In this combination they also provide a good mix of carbohydrates, protein and B vitamins.

Would you like a little more fiber and iodine? Then replace the pasta with whole wheat noodles and use Arctic crabs instead of crab meat.

1 serving contains
(Percentage of daily recommendation)
Calorie500 kcal(24 %)
Protein22 g(22 %)
Fat15 g(13 %)
Carbohydrates66 g(44 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E7.8 mg(65 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.9 mg(64 %)
Folate62 μg(21 %)
Pantothenic acid0.5 mg(8 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C31 mg(33 %)
Potassium478 mg(12 %)
Calcium98 mg(10 %)
Magnesium84 mg(28 %)
Iron3.3 mg(22 %)
Iodine7 μg(4 %)
Zinc2.1 mg(26 %)
Saturated fatty acids2.1 g
Uric acid99 mg
Cholesterol79 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 Fennel bulb (about 9 ounces)
2 garlic
1 lemon
1 red chile pepper
5 sprigs parsley
9 ounces Crabmeat
12 ounces long, narrow Pasta (such as linguine)
salt
4 tablespoons olive oil
¾ cup vegetable stock
peppers
How healthy are the main ingredients?
CrabmeatPastaolive oilparsleyFennel bulbgarlic
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Citrus juicer, 1 Sieve, 1 large Pot, 1 Wooden spoon, 1 Tablespoon, 1 large Non-stick pan, 1 Measuring cups, 1 Mandoline

Preparation steps

1.
Spicy Pasta with Crabmeat preparation step 1

Rinse fennel, wipe dry and cut into thin slices. Rinse the fennel fronds, shake dry and reserve for garnish.

2.
Spicy Pasta with Crabmeat preparation step 2

Peel garlic and cut into thin slices. Squeeze out juice from the  lemon. 

3.
Spicy Pasta with Crabmeat preparation step 3

Rinse chile pepper, wipe dry, halve lengthwise, remove seeds and chop flesh finely.

4.
Spicy Pasta with Crabmeat preparation step 4

Rinse parsley, shake dry, pluck leaves and chop coarsely. Chop the fennel.

5.
Spicy Pasta with Crabmeat preparation step 5

Drain crabmeat in a sieve and squeeze to remove excess moisture.

6.
Spicy Pasta with Crabmeat preparation step 6

Cook the pasta in a pot of boiling salted water until al dente according to package directions.

7.
Spicy Pasta with Crabmeat preparation step 7

Meanwhile, heat 2 tablespoons oil in a large non-stick pan. Sauté fennel, chile pepper and garlic until softened, stirring, 3-4 minutes.

8.
Spicy Pasta with Crabmeat preparation step 8

Stir the crabmeat and stock into the fennel mixture and let boil for 1-2 minutes.

9.
Spicy Pasta with Crabmeat preparation step 9

Add parsley and remaining oil to the crabmeat mixture. Season with lemon juice, salt and pepper. Drain pasta and toss with the sauce, then sprinkle with fennel fronds and serve immediately.