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Ингредиенты
- 2 tbsp. butter
- 1 c. broccoli florets
- 1/2 c. each sliced mushrooms and diced onion
- 2 tbsp. skim lowfat milk
- 2 ounce. each shredded Swiss cheese and grated Parmesan cheese
- 4 ounce. each cooked fresh or possibly thawed and liquid removed frzn crabmeat and cooked, shelled and deveined shrimp
- 2 c. cooked linguini
- 1/2 teaspoon salt
- Dash of white pepper
Инструкции
- In large skillet, heat 1 Tbsp. butter till bubbly. Add in broccoli, mushrooms and onion and cook, stirring frequently till tender-crisp. Remove and set aside. In same skillet heat remaining butter till bubbly. Sprinkle in flour, stirring to combine. Cook, stirring constantly 1 minute. Gradually add in lowfat milk. Cook over medium heat, stirring constantly till smooth and thickened. Add in cheese and cold, stirring till melted. Return vegetables to skillet and add in crabmeat, shrimp and linguini, tossing to combine. Reduce heat to low and cook till heated through. Sprinkle with salt and pepper. 4 servings. NOTE: Canned crabmeat and shrimp may be substituted. From Weight Watchers Favorite Recipes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 98g | |
| Recipe makes 8 servings | |
| Calories 308 | |
| Calories from Fat 68 | 22% |
| Total Fat 7.73g | 10% |
| Saturated Fat 4.49g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 19mg | 6% |
| Sodium 308mg | 13% |
| Potassium 196mg | 6% |
| Total Carbs 46.19g | 12% |
| Dietary Fiber 2.2g | 7% |
| Sugars 2.33g | 2% |
| Protein 12.86g | 21% |
