Black Bean Noodles with Thai Peanut Sauce

When I first gave up gluten a couple of years ago and stopped eating wheat-based pasta, I found brown rice pasta… and also occasionally enjoyed the white rice pasta favored by The Captain’s sister.  I never cared for either cold though, in pasta salads.

Then I decided to try a Paleo diet for a few months, and started using spaghetti squash in place of noodles. The firm strands of the baked spaghetti squash make a nice replacement for noodles in many dishes, particularly with tomato-based sauces.  But like the rice pastas, I just didn’t care for it cold at all.

Then I got a spiralizer and discovered zucchini noodles.  Zoodles quickly became my pasta of choice and I love them with both hot and cold sauces.  But lately, just when harvest here should be at its peak… sadly, the zukes are not very nice at all.  They are either too large and subsequently quite tasteless, or way too small to put through the spiralizer to make zoodles.

Lucky for me that I had come across and purchased this Organic Black Bean spaghetti at Costco a few weeks ago.  It has a high protein content 23g per serving, is gluten-free and quite tasty.  And for the low-carbers out there, it has only 5 net carbs per serving too…. and that all works out to 3 Points Plus if you are a Weight Watcher.  Oh yeah... it is also vegan and kosher.

I admit, the color of the cooked noodles does tend to put me off a bit, but the texture and the taste is very good.   They are good hot or cold.  And they only take 6 minutes to cook… I wish I had discovered them while we still lived on the sailboat.

The first time I tried them I ate them hot with a tomato and ground beef sauce.  Delicious.  Filling with great staying power.

And then I decided to try them cold.  And because The Captain would much rather have plain old wheat pasta, I made a single serving, just for me.

I cooked the 50g suggested amount for a single serving in boiling water for about 7 minutes.  Then I drained the noodles in a colander and held it under the cold water tap for a couple of minutes to cool the noodles as quickly as I could. I wanted to eat my lunch right away… if I had had more time, I would have left them in the fridge for a while to chill even more.

I made up a sauce with some PB2 and some gluten-free soy sauce (tamari) and then added some unflavored North Coast Naturals whey protein powder… to thicken my sauce and also give it a nutritional punch.  A few slices of red pepper and green onions and I was good to go… and gobble it all up! 

Next time I might add a bit of minced fresh garlic, and a sprinkle of red pepper flakes.  I am sure any unflavored protein powder would work, too.  If you used a pea or rice protein instead of whey you could make it vegan.  A few chopped peanuts or cashews would make it company-worthy!  And of course you could serve this quick sauce over any cold pasta, or zoodles.

Black Bean Noodles with Thai Peanut Sauce

Makes 1 serving

• 2 Tbs PB2
• 1 Tbs water
• 1 Tbs tamari
• 1/2 scoop NCN unflavored whey protein powder
• 1/3 medium red pepper
• 2 green onions
• 1 serving noodles of choice, prepared and chilled
• salt and pepper to season

1. Mix the PB2 and water in a small bowl until creamy.
2. Add the tamari (soy sauce) and blend well.  Set aside.
3. Slice the red pepper into thin strips.
4. Cut the green onions into short lengths.
5. Place the noodles in a serving bowl.
6. Pour the sauce over the noodles and then arrange the veggies over the top.
7. Serve with salt and pepper to season.

Per serving, sauce and veggies only.

Weight Watchers P+ = 3.

Calories 129; Protein 20g; Carbohydrate 11g; Fat 2 g; Fibre 4g.

50 g is a very generous serving. You may be happy with less. Yup, the color is not very appetizing at all.

Prep your veggies and make the sauce.

Assemble and dig in!

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Have you tried black bean noodles?

Are you a fan of PB2?

Do you like to punch up your dishes with added protein/protein powder?

Bacon and Tomato Sauce

Doesn’t everything just taste better with bacon on it?
 
I don’t eat regular pasta anymore, preferring zoodles or spaghetti squash strands over wheat flour or even brown rice noodles.  But The Captain does like his pasta so I threw this together for lunch on Tuesday after we came home from the tennis court.

I was hungry, and hoped this might be quick. I already had some zoodles prepared and waiting in the fridge, so I put some water on to boil for The Captain’s linguine noodles while I made this sauce. It all came together in about 20 minutes.

I always keep some cooked, crumbled bacon in the freezer. It is just so handy to add a spoonful or two for a little flavor boost.  I also keep peeled garlic cloves in the fridge, too. If you don’t have crushed tomatoes on hand, use diced, or even fresh.. and you could also use your immersion/handheld blender to puree them if you like.

Bacon and Tomato Sauce
Makes 2 servings.

• 1 tsp olive oil
• 2 cloves garlic, peeled, smashed and minced
• 3/4 cup white onion, finely diced
• 1/4 cup cooked and crumbled bacon
• 1 cup canned crushed tomatoes
• 1/4 tsp red pepper flakes
• salt and pepper to taste
• fresh or dried basil for garnish and flavor punch

1. Warm the olive oil in a skillet or saucepan over MEDIUM heat.
2. Add the garlic and onions and saute about till softenened but not browned, about 7 or 8 minutes.
3. Add the bacon and mix.
4. Add the tomatoes and red pepper flakes and mix again. Allow to heat through.
5. Remove from heat and then ladle sauce over noodles of choice on serving plates. Garnish and season before serving.

Per serving, sauce only.
Weight Watchers P+ = 3.
Calories 132; Protein 8g; Carbohydrate 10g; Fat 7g; Fibre 2g.

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White Bean and Kale Veggie Sauce

My simple pasta sauce, which is really more of a stew, took on a life of its own!

I started out wanting just to chop some veggies and then stir in some canned tomatoes, to make a quick and simple pasta sauce for our dinner.  It turned out to be so much more and so much better!

When I got out my large skillet and began cleaning and chopping vegetables, I decided to make enough sauce to have a few portions to freeze for future meals. It's always good to have something on hand to thaw for quick dinners or lunches, don't you think?

Then, when I decided to add some torn pieces of kale to the mix, I recalled a really nice kale and white bean soup that one of my Weight Watchers buddies told me about a few months back.  So I got out a can of white kidney beans, rinsed them,  and added them to my sauce pot.  By the time it was all cooked and ready to eat, I realized it was as thick as a stew.... and it was delicious.

I served it over pasta for The Captain, and cooked spaghetti squash for me, but I can easily envision it over cooked quinoa, or rice or even by itself with some cooked chicken or beef strips added to i,or on top of scrambled eggs or omelets.  It would probably even be good cold with cooked and cooled quinoa.

 



Kale and White Bean Veggie Sauce
Makes 13 half-cup servings

• 5 cloves garlic, peedled, smashed and minced
• 1/4 cup chopped white onion
• 1 medium green pepper, cut into small pieces
• 1 medium red pepper, cut into small pieces
• 2 mushrooms, sliced
• 3/4 cup diced zucchini
• 3/4 cup torn kale leaves
• 1 - 15 oz. can of white kidney beans, rinsed and drained
• 1 - 28 ounce can diced tomatoes
• 1-1/2 Tbs Italian herbs
• salt and pepper to taste

1. Coat a large skillet with non-stick spray and place over MEDIUM-HIGH heat.
2. Add garlic, onions, peppers and cook still translucent, about 5 minutes.
3. Add the mushrooms, zucchini and cook another 8 or 10 minutes till all veggies are cooked through.  You may need to turn heat to MEDIUM during this time so veggies do not burn. Add a bit of water to pan if things are sticking.
4. Add the kale leaves and beans, and cook a few minutes more till the kale leaves are limp.
5. Stir in the tomatoes and the Italian herbs,  Bring to a light boil then turn down to simmer and cover.  Meanwhile cook the pasta and the spaghetti squash - this will take about 10 minutes.
6. Plate the pasta and the spaghetti squash and then top with 2 or 3 ladles of the sauce.  If you like, garnish with a tablespoon of shredded parmesan cheese.

Per 1 cup serving, sauce only.
Weight Watchers P+ - 3.  *
Calories 122;  Protein 7g;  Carbohydrate 23g;  Fat 0g; Fibre 6g.

*The amount of beans in a 1 cup serving of this sauce works out to Calories 68, Protein 5g; Carbohydrate 11g; Fat 0g; Fibre 3g and is equal to only 1 P+ value in the N,.I. calculation.  It is up to you as to how you want to count this in your program.

This is such a filling and delicious sauce! 

Cooking the vegetables.

 

 

Adding the beans and tomatoes.

 

Served over spaghettini and topped with freshly grated parmesan.

 

And over spaghettti squash.  Enjoy!

 

 

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Eggplant? Here is a Great Idea For a Pasta Topping

Have you ever picked up a piece of fruit or a vegetable in your local market and brought it home and then wondered what you are going to do with it?

That happened to me this past week... my favorite little produce market had eggplants on sale for 99 cents each so I chose one without really thinking.  When I arrived home, I set it in a bowl on the table along with some tomatoes and an avocado... and sorta forgot about it.

Then on Saturday, I decided I wanted to have pasta for dinner and thought I should use that eggplant in my sauce.  I remembered that the Weight Watchers web site has a RECIPE FINDER feature in the e-tools section so I had a look.  I don't often think to use it but we had just been discussing it at a meeting during the week so I thought I would give it a try.

You can enter up to 3 items that you would like your dish to contain so I typed  eggplant, tomatoes, and then pasta in the 3 search fields... and the first recipe returned looked so good to me that I didn't pay any attention to any others.

I didn't follow the recipe as it was written so I will share what I did actually make.  It was wonderful!  And The Captain specifically requested we have it again so that is win for sure.

I find it easier, when preparing a recipe that has a few steps, to make sure all my ingredients are ready to use so I begin by slicing, chopping, measuring.... before I start cooking...  particularly now when we are eating 2 different kinds of pasta.  For this dish I cooked linguini for The Captain and gluten-free brown rice rotini for me.

Of course, if you ARE a Weight Watcher, you can change up the amount of cheese if you want to alter the number of P+ involved.  The Laughing Cow wedges I use are 1 P+ each.

And one more thing... I think this would freeze very nicely.  So make extra to have on hand for a quick meal.  It's that good!



Eggplant and Tomatoes For Pasta
Makes 2 servings

• 1 medium eggplant, sliced into 1/3 to 1/2 inch-thick rounds
• 1 medium yellow bell pepper, cut into 8 strips
• 1 spritz olive oil  
• 1/2 tsp table salt, divided
• 1 clove garlic peeled, smashed and minced
• 2 medium fresh tomatoes, coarsely chopped
• 1 sprinkle crushed red pepper flakes
• dash black pepper
• 2 Tbsp fresh basil, chopped
• 2 Tbsp fresh chives, chopped
• 4 Laughing Cow cheese wedges, each cut into 5 or 6 pieces
• 2 Tbs freshly shredded parmesan cheese
• 4 ounces dry pasta of your choice (or measure the amount that you would like to have - we normally eat 2 ounces each)

1. Preheat the oven to 425° F.
2. Place the eggplant slices and yellow pepper strips on a baking sheet that has been coated with a non-stick spray.  Spritz them very lightly with olive oil and then sprinkle with salt. 
3. Roast the veggies for 20 minutes, then remove the baking sheet from the oven and let the veggies cool to room temperature.
4. Cook the pasta to al dente while you are making the vegetable sauce.
5. Lightly coat a medium-large skillet with non-stick spray and set over MEDIUM heat.
6. Saute the minced garlic for about 2 minutes.
7. Add the chopped tomatoes and cook till soft, about 5 minutes.
8. While the tomatoes are cooking, cut the roasted eggplant and peppers into bite-size pieces.  Add them to the skillet when tomatoes are cooked.
9. Add the red pepper flakes, dash of black pepper, chopped basil and chopped chives, and stir well.
10. Allow to cook till all veggies are heated through.
11. Drain and plate the pasta, then top each plate with half of the veggie mixture.
12. Dot the pieces of Laughing Cow cheese over the vegetables and then sprinkle the parmesan cheese on top.
13. Serve while hot.

Per serving, without the pasta.
Weight Watchers P+ = 6.
Calories 210; Protein 10g; Carbohydrate 29g; Fat 9g; Fibre 9g.

The pasta we use is 4P+ for 2 ounces dry, but yours might be different so I haven't included that in the N.I. here.. of course you will add that number to this sauce to get the total for the meal. 

And I do understand that there is always a bit of controversy about including the zero point vegetables in the overall P+ count.  The only things that really count here are the spritz of olive oil and the cheeses.  Those items add up to 3 P+ in each serving.  Use your own discretion.

Roast the eggplant and pepper in the oven for 20 minutes.

I just happen to have chives and basil growing on my balcony.

Let the roasted eggplant and pepper cool while you start the pasta and sauce.

Roughly chopped tomatoes.

Cut the eggplant and pepper into bite-size chunks.

Add them to the skillet with the seasonings and herbs.

Drain and plate the pasta.

Put the veggie mixture and cheeses on top to serve while still hot.

Allow each diner to mix in the cheeses to at the table... they will melt and get gooey in the hot pasta and veggies... Mmmm!



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Italian Pasta with Beans

We don't normally have penne because it takes a little longer to cook than other similar shapes such as rotini or fusili.  When we are on the boat this is important because we don't like to create a lot of steam during the cooler months, and we have limited fuel resources.

But during the winter when we are land-based, penne is a special treat.  I put this dish together with a few simple ingredients to really focus on the pasta.  It is a large serving and quite filling.

I used a whole tablespoon of olive oil because I wanted dinner to keep us satisfied throughout the evening... if you prefer, just use a teaspoon, and deduct 1 from the Points Plus count per serving.

Italian Pasta with Beans

Makes 2 servings

• 1 Tbs EVOO
• 2 cloves garlic, smashed and minced
• 2 cups cannded diced tomatoes
• 1/2 cup fresh parsley, chopped
• 1 tsp dried basil
• 1 tsp dried oregano
• salt and pepper to taste
• 1 cup white kidney beans
•  4 ounces dry weight penne pasta
•  1 Tbs light parmesan cheese

1. Cook pasta according to package directions.
2. Saute garlic in olive oil in a large skilket over MEDIUM-LOW heat.
3. Add tomatoes, parsley, basil and oregano. Increase heat a bit and simmer for 15 minutes.
4. Add beans and simmer for 5 minutes longer till beans are heated through
5. Add pasta to skillet and stir to combine.
6. Season with salt and pepper. 
7. Divide mixture between 2 serving plates.
8. Sprinkle each serving of pasta with with parmesan cheese.

Per serving.
Weight Watchers P+ = 12.
Calories ; Protein 21g; Carbohydrate 81g; Fat 10g; Fibre 15g.

Olive oil cannot take very high heat and neither can garlic.  Don't let it brown.

Wash and chop the parsley, discarding any woody stems.

Add the tomatoes, parsley, and herbs to the skillet and simmer for about 15 minutes to reduce the tomato juice.

After the beans are heated, add the cooked pasta and combine well.   Make sure it is hot before removing to serving plates.

A sprinkling of parmesan cheese is a nice garnish.

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Frozen Pre-Cooked Shrimp Make Easy and Delicious Meals

I like to keep a bag of already-cooked shrimp in the freezer because they are so handy in putting together a quick and easy meal.  All you need to do is let them thaw and then remove the tails before adding them to a sauce to heat them through. 

I find the 71 - 90 count and the 31-40 count the most versatile.  Those numbers tell you how many shrimp are in a pound and that is how we size them.  So, if it takes 71 - 90 to make up a pound, those will be smaller than the ones where it only takes 31 - 40 to equal a pound.   These are the 2 sizes that I normally buy... anything smaller or larger just don't work as well in a dish such as this.

For this dish I put the shrimp together with some garlic, onions,  mushrooms, tomatoes, and herbs, and then combined it with cooked fettucine.  But you could use any pasta shape you like.  The ingredients could easily be doubled or tripled, and if you don't have a large enough skillet to handle that volume, just plate the pasta and pour the sauce over the top.

The Captain loved this dish and raved about it the whole time we were eating dinner.  Anytime he can have pasta and shrimp, he is a happy man.

Fettuccine With Shrimp

Makes 2 servings

• 1 tsp canola oil
• 2 medium mushrooms, thinly sliced
• 1/2 medium onion, sliced vertically
• 1 or 2 cloves garlic, smashed and minced
• 1/4 cup chicken broth
• 1 tsp cornstarch
• 1 medium tomato, seeded and  chopped or 10 grape tomatoes, cut in half
• 8 ounces shrimp, cooked and tails removed
• dashes of basil, oregano, salt, and pepper 

1. Prepare 2 servings of pasta according to the package direactions, and set aside to keep warm.  I use 2 ounces dry pasta per serving.
2. Coat a large skillet with non-stick cooking spray, and set over MEDIUM heat.
3. Pour vegetable oil in warm skillet and spread around to coat.
4. Add mushrooms, onion, and garlic and saute about 5  minutes, stirring occasionally, till onion is tender.
5. Add the tomatoes and saute a couple of minutes.
6. Add the shrimp and cook a minute or two till heated through.
7. Meanwhile, combine the chicken broth with cornstarch in a small bowl and add to the skillet.
8. Turn up heat slightly and cook about 3 or 4  minutes till the sauce is thickened.
9. Add the pasta and stir till all the strands are coated with the sauce.
10. Divide the mixture between 2 plates and adjust seasoning as desired.

Per serving, not including the pasta.
Weight Watchers P+ = 6.
Calories 224; Protein 33g; Carbohydrate 10g; Fat 6g; Fibre 1g.

Note:
This is a very filling dish. If you like, you could save 1P+ by using only 3 ounces per serving of shrimp.

Saute the mushrooms, onions and garlic till the onions are soft.

Add the tomatoes, then the shrimp, and let heat through.

Add the chicken broth and cornstarch mixture and heat thill thickened.

Stir in the cooked fettucine and then divide between 2 plates.

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Peanut Butter Pasta

If you mix peanut butter and soy sauce, you can make a wonderful and easy topping for pasta.

This particular idea came from a web site that I recently found called Rock, River, Run.  It chronicles the adventures of a couple who are outdoor enthusiasts and who like to eat well.  I followed the basics for the sauce and then added a couple of twists of my own.

It is delicious and although it doesn't look like much food, it is very filling.  If you like, a sweet, crunchy coleslaw would go nicely alongside. 

As a guideline, I usually measure 2 ounces of pasta per person, before cooking it.  And I think this sauce goes really well with a heavier pasta such as rotini or fusili, or even penne.  But make the kind and the amount you like;  I don't include the pasta in the N.I. or the Weight Watchers P+ values.

Peanut Butter Pasta
Makes 2 servings

• 2 servings, pasta of your choice:  rotini or fusili hold the sauce nicely
• 1 clove garlic, peeled, smashed, and minced
• 1 tsp grated fresh ginger
• 1 Tbs peanut butter
• 1 Tbs soy sauce
• 1 Tbs white vinegar
• 1 Tbs brown sugar
• 2 green onions, chopped
• 20 peanuts

1. Cook the pasta according to the instructions on the package.
2. Meanwhile, place the garlic and ginger in a small bowl and mash them together with the back of a spoon.  This will release more oil/flavor from the garlic.
3. Add the peanut butter, soy sauce, vinegar and sugar to the bowl.  Mix well.  If the peanut butter doesn't mix easily, place the bowl into the microwave oven and cook on HIGH for 15 seconds.  Mix again till creamy.
4. Drain the cooked pasta and divide between 2 plates. 
5. Spoon half of the sauce over each pasta serving and then garnish with half the onion and half the peanuts.

Per serving, not including pasta.
Weight Watchers P+ = 3.
Calories 125; Protein 5g; Carbohydrate 9g; Fat8 g; Fibre 1g.

This would also be good made into a cold pasta salad.  Just combine all the sauce and all the pasta together in a bowl and place it, covered, in your fridge to chill.  Stir again and then add the onions and peanuts as garnish before you serve it.

Chop the green onions.

Mash the minced garlic and shredded ginger together to release more flavor.

Add the peanut butter, soy sauce, white vinegar, and brown sugar to the garlic and ginger.

Mix till creamy; heat slightly in mike if necessary, to soften peanut butter so it will blend with other ingredients.

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Chicken a La Laughing Cow Over Pasta

Here is a quick and tasty, satisfying lunch for one.  Or, add a salad alongside, and it could be dinner.

I had half a can of my favorite Kirkland chicken breast in the fridge and so put it together with some pasta, Laughing Cow cheese wedges, and a whole fresh tomato.  The Captain thoroughly enjoyed it for his lunch.

You could easily substitute 3 - 4 ounces of cooked chicken breast, cut into chunks.



Chicken a La Laughing Cow Over Pasta
Makes 1 serving

• 2 ounces dry weight whole wheat pasta
• 1/2 can Kirkland chunk chicken breast
• 2 Laughing Cow cheese wedges
• 1 whole tomoto, cut into small chunks
• Dashes of salt and pepper.

1. Cook the pasta according to package directions.  Drain it welll, and then put the cooked pasta back into the saucepan over medium heat.
2. Add the chicken, cheese wedges and tomato chunks.
3. Stir continuously until most the cheese has melted and coated the other ingredients.
4. Remove to a serving plate and season with salt and pepper.

Per serving, including pasta.
Weight Watchers P+ = 10.
Calories 409; Protein 34g; Carbohydrate 49g; Fat 8g; Fibre 7g.

If you are using a different pasta, here is the N.I. for the sauce alone:

Per serving, without pasta.
Weight Watchers P+ = 5.
Calories 409; Protein 26g; Carbohydrate 8g; Fat 7g; Fibre 1g.

Tasty and quick.  Filling and Nutritous!

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Shrimp in Light 'Alfredo' Sauce Over Linguini

I love to have shrimp in a creamy white sauce, over linguini or fettucini.  This is very close in flavor and texture to a rich and fat-laden Alfredo sauce...

The Captain wanted some shrimp for dinner so I used my Seafoood Sauce for Pasta as the base, and added a couple of wedges of Laughing Cow cheese to it.  The cheese makes it taste richer, and feel creamier in your  mouth... and of course I used shrimp instead of the crab in my original recipe.

Very nice!

Shrimp in Light 'Alfredo' Sauce Over Linguini
Makes 2 servings

• 4 ounces linguni, dry weight
• 6 ounces of frozen shrimp, thawed and tails removed
• 1 cup of grape tomatoes, cut in half lengthwise
• 2 green onions, sliced very thin 
• 1 tsp butter
• 1 Tbs white flour
• 1 cup fat free milk
• 2 wedges Laughing Cow cheese
• 2 Tbs shredded parmesan cheese

1. Cook pasta according to package directions.  Drain and keep warm.
2. When pasta is almost cooked, start the sauce by melting butter in medium-sized saute pan over low to medium heat.
3. After butter has melted, add the onions and cook for about 2 minutes.
4. Sprinkle the flour over the onions and butter and stir to blend.
5. When the flour and butter are combined, add milk and whisk till smooth.  The sauce will thicken as it cooks.  Don't be tempted to turn the heat up higher as it may burn the sauce.
6. As the sauce gets thicker, add cheese wedges, shrimp, and tomatoes to it.  Stir to melt the cheese.
7. When sauce has thickened to your liking remove it from the heat.
8. Divide pasta between 2 plates and cover each serving with half of the sauce. 
9. Sprinkle 1 Tbs parmesan cheese over each plate and serve immediately.

Per serving, not including pasta.
Weight Watchers P+ = 5.
Calories 182; Protein 21g; Carbohydrate 13g; Fat 6g; Fibre 1g.

Dig in!

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Quick Beans 'n Bacon over Pasta

This dish was born of the need to get something on the table for dinner, in a hurry!

We had a busy afternoon and by the time I got around to thinking about making something to eat, it was already well past our normal meal time and we were hungry.

I put water on to boil, measured out 4 ounces of spaghetti noodles and started rummaging through the refrigerator for something to put together together to call a sauce.

Here is what I came up with... it was delicious, ready in 15 minutes, and The Captain said he would like to have it again.  It is quite garlicky so if that deters you, either leave it out or use less.  I bet it would be great over brown rice or farro too.

Beans 'n Bacon Over Pasta
Makes 2 servings

• 2 cloves garlic, minced
• 1/4 cup white onion, chopped coarsely
• 1 cup canned dark red kidney beans
• 2 Tbs pre-cooked real bacon bits
• 1/2 cup canned diced tomatoes
• dash of spaghetti seasoning
• 1 Tbs lite parmesan shreds

1. Cook pasta of your choice according to the directions on the package.  I normally allow 2 ounces dry pasta per serving.
2. In the meantime, in a microwave casserole dish, combine the garlic, onion, beans, bacon bits,tomatoes, and seasoning.
3. Cover the dish and place in the microwave oven on HIGH for 3 minutes.
4. Remove the lid, stir the contents and cook for another 3 minutes.
5. Divide the cooked and drained pasta between 2 dinner plates and spoon half of the sauce on top of each serving of pasta. 
6. Sprinkle with parmesan shreds.

Per serving, not including pasta.
Weight Watchers P+ = 4.
Calories 177, Protein 14g; Carbohydrate 23g; Fat 3g, Fibre 6g.

Note:
If you do not have spaghetti seasoning, substitute dashes of dried basil and oregano.

Everything in the mike dish, ready to cook.

15 minutes later, plated and ready to eat.

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Mouthwatering Seafood Sauce

The beauty of this sauce is in its simplicity... there are few ingredients but it tastes wonderul and comes together pretty quickly. It is thick and creamy and quite rich tasting.

I prefer this dish with imitation crab but you could use the real if you like.  And I like to use linguini with my white sauces but you can use any pasta shape you have on hand.  For a dinner serving, I normally use 2 ounces dry pasta per person. 

I have not included the pasta in my nutrition calculations because it will vary with the type you choose.

Seafood Sauce for Pasta
Makes 2 servings

• 4 ounces linguni, dry weight
• 4 ounces imitation crab, cut into small pieces
• 1 whole tomato, core removed and cut into about 16 chunks
• 1 tsp butter
• 1 Tbs white flour
• 1 cup fat free milk
• dashes of salt, pepper, oregano
• 2 Tbs shredded parmesan cheese

1. Cook pasta according to package directions.  Drain and keep warm.
2. When pasta is almost cooked, start the sauce by melting butter in medium-sized saute pan over low to medium heat.
3. After  butter has melted, sprinkle the flour over it and stir to blend.
4. When the flour and butter are combined, add milk and whisk till smooth.  The sauce will thicken as it cooks.  Don't be tempted to turn the heat up higher as it may burn the sauce.
5. As the sauce gets thicker, add the imitation crab and tomato to it.  Add dashes of salt, pepper and oregano and stir to combine.
6. When sauce has thickened to your liking remove it from the heat.
7. Divide pasta between 2 plates and cover each serving with half of the sauce.  Sprinkle 1 Tbs cheese over each plate and serve immediately.

Per serving, not including pasta.
Weight Watchers P+ = 4.
Calories 152; Protein 13g; Carbohydrates 19g; Fat 3g; Fibre 1g.

Start white sauce by melting butter over low-medium heat.

Add the flour and mix well, do not let it brown.

As the sauce starts to thicken, add the crab, tomato and seasonings.

When the sauce has thickened to your liking, remove from heat and spoon it over the pasta. 

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