Crab Alfredo Pasta Light

21 ingredients
14 steps

Ingredients

  • 8 ounces bow tie pasta
  • non-fat cooking spray
  • 4 garlic cloves
  • 3 tablespoons cooking sherry
  • 1 cup fat-free chicken broth
  • 12 ounces broccoli
  • 8 ounces baby portabella mushrooms
  • 1/4 teaspoon red pepper flakes
  • 1/8 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon basil
  • 1/4 teaspoon savory
  • 1/4 teaspoon parsley
  • 1/4 teaspoon Old Bay Seasoning
  • 2 cups fat-free half-and-half
  • 3 slices fat-free American cheese
  • 1 cup reduced-fat parmesan cheese
  • 2 tablespoons I Can't Believe It's Not Butter(R) Spread
  • 2 tablespoons flour
  • 1 (6 ounce) can white crab meat

Directions

  1. 1
    Begin cooking bow ties in boiling water, according to package.
  2. 2
    Mince garlic cloves; coarsely chop broccoli; slice mushrooms.
  3. 3
    Spray large saucepan with cooking spray and begin heating on medium high.
  4. 4
    In large saucepan, combine minced garlic, 1/2 cup chicken broth, sherry, broccoli, mushrooms, red pepper, sea salt, black pepper, onion powder, basil, parsley.
  5. 5
    Cover and simmer, stirring occasionally.
  6. 6
    Drain crab meat and combine in a dish with Old Bay Seasoning.
  7. 7
    Heat half-and-half, 1/2 cup chicken broth and parmesean cheese in small saucepan on medium.
  8. 8
    Whisk together above until incorporated; add savory.
  9. 9
    Tear cheese slices into small pieces and add to small saucepan, continuing heating.
  10. 10
    Uncover mushroom and broccoli mix and allow to boil.
  11. 11
    Combine butter and flour in small microwave-save dish; heat in microwave on high for 20 seconds; remove, mix with fork or whisk; heat again on high for 20 seconds; remove, mix with fork or whisk - makes a quick roux for thickening agent.
  12. 12
    Add roux and seasoned crab meat to small saucepan. Continue heating and whisking until cheese melts and all ingredients are melded, approx 4 minutes.
  13. 13
    Drain pasta.
  14. 14
    Serve scoops of pasta topped with scoops of mushroom/broccoli topped with spoonfuls of crap alfredo and enjoy!

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