Spicy Pasta with Crabmeat
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.
(Percentage of daily recommendation)
|Calorie||500 kcal||(24 %)|
|Protein||22 g||(22 %)|
|Fat||15 g||(13 %)|
|Carbohydrates||66 g||(44 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||7.8 mg||(65 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||6.3 mg||(53 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||62 μg||(21 %)|
|Pantothenic acid||0.5 mg||(8 %)|
|Biotin||4.3 μg||(10 %)|
|Vitamin B₁₂||1.2 μg||(40 %)|
|Vitamin C||31 mg||(33 %)|
|Potassium||478 mg||(12 %)|
|Calcium||98 mg||(10 %)|
|Magnesium||84 mg||(28 %)|
|Iron||3.3 mg||(22 %)|
|Iodine||7 μg||(4 %)|
|Zinc||2.1 mg||(26 %)|
|Saturated fatty acids||2.1 g|
|Uric acid||99 mg|
Rinse fennel, wipe dry and cut into thin slices. Rinse the fennel fronds, shake dry and reserve for garnish.
Peel garlic and cut into thin slices. Squeeze out juice from the lemon.
Rinse chile pepper, wipe dry, halve lengthwise, remove seeds and chop flesh finely.
Rinse parsley, shake dry, pluck leaves and chop coarsely. Chop the fennel.
Drain crabmeat in a sieve and squeeze to remove excess moisture.
Cook the pasta in a pot of boiling salted water until al dente according to package directions.
Meanwhile, heat 2 tablespoons oil in a large non-stick pan. Sauté fennel, chile pepper and garlic until softened, stirring, 3-4 minutes.
Stir the crabmeat and stock into the fennel mixture and let boil for 1-2 minutes.
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.