Healthy Chilli Crab Spaghetti Recipe
Ingredients
- 300 g high-fibre or wholegrain pasta
- olive or canola oil spray
- 2 large brown onion, diced
- 4 cloves garlic, crushed
- 700 mL bottle passata (tomato puree)
- 2 long red chillies, deseeded, finely diced
- 200 g punnet cherry tomatoes, halved
- 1 cup water
- pepper
- 2 tsp lemon rind, finely grated
- 250 g raw or cooked crab meat
- flat-leaf parsley, chopped, to serve
Method
- Bring a medium-sized saucepan of water to the boil.
- Add pasta to boiling water and cook for 10-12 minutes until just tender, or according to packet instructions. Drain and set aside.
- Meanwhile, place a large non-stick fry-pan on high heat, spray with oil and cook onion for 5 minutes until softened, stirring often.
- Add garlic and chilli, cook a further 3 minutes.
- Stir through passata, cherry tomatoes and water; season with pepper.
- Bring to the boil and simmer on medium heat for 5-10 minutes, stirring occasionally.
- Stir in lemon zest and crab and simmer, uncovered, until raw crab meat is just cooked, or cooked crab meat is warmed through.
- Toss cooked spaghetti through the sauce; season with pepper, sprinkle with parsley and serve immediately.
Hint
Use 3-4 whole cleaned cooked crabs instead of the picked meat, or add crab meat to the sauce and reserve the shell and claws for presentation when serving.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1785 kJ | 383 kJ |
| 427 Cal | 92 Cal | |
| Protein | 25.3 g | 5.4 g |
| Fat, total | 5.4 g | 1.2 g |
| — saturated | 1 g | 0.2 g |
| Carbohydrate | 62.9 g | 13.5 g |
| — sugars | 15.6 g | 3.3 g |
| Sodium | 702.6 mg | 151 mg |
| Fibre | 4.9 g | 1.1 g |
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