Crab & Parsley Spaghetti / Courgetti – 322 calories

IMG_1667I love combining julienned courgette with spaghetti to save on calories – but also to add to the flavours and to add a little crunch!

This was a quick and easy meal – perfect to enjoy in this hot weather we are having.

Crab & Parsley Spaghetti / Courgetti – 322 calories

Preparation Time:10 mins

Cooking Time:15 mins

Serves: 2

Calories per serving: 322.1

Ingredients

Spaghetti, Whole Wheat, Dry Weight -100g

Olive Oil, Extra Virgin – 15ml

Red Chilli Pepper, Raw -1 Pepper/13g

Garlic, Raw -1 Clove/3g

Crab Meat, Ready To Eat (mixture of brown and white meat) -1 Pot/100g

White Wine, Dry -25ml

Parsley, Fresh -1 Tbsp/3.8g

Courgette, Raw -300g

Juice, Lime -1 Tbsp/15ml

Preparation:

Julienne the courgette.

Bring a large pan of salted water to the boil and add the spaghetti. Give it a good stir and cook as per the packet instructions. Stir well occasionally so it doesn’t stick.

While the pasta cooks, gently heat half the olive oil in a pan large enough to hold all the pasta comfortably.

Add the julienned courgette and cook over a medium heat for around 5 – 7 minutes until softened. Place into a colander to drain.

Add the remaining oil to the pan over a gentle heat. Add the chilli and garlic and fry very gently until they start to sizzle, then turn up the heat. Add the wine and brown crab meat (only). Simmer everything until the wine and olive oil come together.

Take off the heat.

Once the spaghetti is cooked, pour into the colander with the courgetti.

Place the crab sauce on a very low heat and add the drained spaghetti and courgetti into the sauce.

Off the heat, add the white crabmeat and parsley to the pasta with a sprinkling of sea salt.

Taste for seasoning and, if it needs a slight lift, add a small squeeze of lemon or lime juice.

Serve immediately twirled into pasta bowls.

Nutrition Data Per Serving

Calories (kcal) 322.1

Carbohydrate (g) 35.6

Fat (g) 11.3

Fibre (g) 6.4

Fruit & Veg 2.3

Protein (g) 17.2

Alcohol 1.1

2 thoughts on “Crab & Parsley Spaghetti / Courgetti – 322 calories

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