Sunday, June 20, 2010

Crawfish Pasta

1 medium yellow onion diced
1/2 bell pepper diced
1 stalk celery diced
1 package sliced baby bella mushrooms
3 cloves garlic minced
2 tbs light butter
3 tbs flour
1 can cream mushroom soup - light and low sodium
2 cups milk - 2% or whole (instead of heavy cream)
1/2 small block 2% velveeta
1/2 package fresh prewashed spinach
1 package louisiana crawfish tails
1-2 cups water
Tony Casheres
Whole wheat pasta

Saute onion, bell pepper, celery and mushrooms in butter. Once almost done, add the garlic. Dont add garlic too early or it will burn and be bitter. Next add flour and cook 1-2 minutes. then add 1 cup of water and the milk. Bring to simmer. Next, add the mushroom soup and simmer about 10 minutes to thicken. Add Tony's and a pinch of cayenne if desired to taste and add crawfish tails. Add additional water it too thick, and continue to cook if still thin. Next, add velveeta. Stir spinach in when sauce is almost done, spinach will only take a couple of minutes to wilt in. Serve over whole wheat pasta.

This dish is reduced in fat and calories from the original that normally calls for 1 stick butter, heavy cream, and an entire block of full fat cheese. Also, by adding more veggies, it increases nutrient content.

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