Directions:
- Begin cooking bow ties in boiling water, according to package.
- Mince garlic cloves; coarsely chop broccoli; slice mushrooms.
- Spray large saucepan with cooking spray and begin heating on medium high.
- In large saucepan, combine minced garlic, 1/2 cup chicken broth, sherry, broccoli, mushrooms, red pepper, sea salt, black pepper, onion powder, basil, parsley.
- Cover and simmer, stirring occasionally.
- Drain crab meat and combine in a dish with Old Bay Seasoning.
- Heat half-and-half, 1/2 cup chicken broth and parmesean cheese in small saucepan on medium.
- Whisk together above until incorporated; add savory.
- Tear cheese slices into small pieces and add to small saucepan, continuing heating.
- Uncover mushroom and broccoli mix and allow to boil.
- 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.
- Add roux and seasoned crab meat to small saucepan. Continue heating and whisking until cheese melts and all ingredients are melded, approx 4 minutes.
- Drain pasta.
- Serve scoops of pasta topped with scoops of mushroom/broccoli topped with spoonfuls of crap alfredo and enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 122.85 Kcal (514 kJ) | ||
| Calories from fat | 23.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.56g | 4% | |
|---|---|---|---|
| Cholesterol | 9.06mg | 3% | |
| Sodium | 221.87mg | 9% | |
| Potassium | 170.41mg | 4% | |
| Total Carbs | 18.73g | 6% | |
| Sugars | 1.15g | 5% | |
| Dietary Fiber | 2.51g | 10% | |
| Protein | 5.94g | 12% | |
| Vitamin C | 19.3mg | 32% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.6mg | 9% | |
| Calcium | 130.1mg | 13% | |
| Amount Per 100 g | |||
| Calories | 113.07 Kcal (473 kJ) | ||
| Calories from fat | 21.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.36g | 4% | |
|---|---|---|---|
| Cholesterol | 8.34mg | 3% | |
| Sodium | 204.21mg | 9% | |
| Potassium | 156.85mg | 4% | |
| Total Carbs | 17.24g | 6% | |
| Sugars | 1.06g | 5% | |
| Dietary Fiber | 2.31g | 10% | |
| Protein | 5.47g | 12% | |
| Vitamin C | 17.8mg | 32% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.4mg | 9% | |
| Calcium | 119.7mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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