SW recipe: Angel hair pasta with crab, chilli and parsley

Serves: 4
Prep. time: 8 minutes
Cook time: 12 minutes
Syns per serving: FREE

Ingredients:

100ml fish bouillion
1 red chilli, seeded and finely chopped
1 garlic clove, peeled and finely chopped
Finely grated zest of ½ unwaxed lemon
450g dried angel hair pasta or linguine
2 tbsp lemon juice
Salt and freshly ground black pepper
315g freshly cooked white crab meat
4 tbsp freshly chopped flat-leaf parsley
Lemon wedges, to garnish Rocket salad, to serve.

Method:

Put the bouillion, red chilli, garlic, and lemon zest into a small pan, place over a gentle heat and bring to a boil. Cook for 1–2 minutes. Remove from the heat and set aside.

Cook the pasta according to the packet instructions until al dente (tender but still retaining a bite). Drain well and set aside.

Tip the chilli and lemon mixture into the saucepan the pasta was cooked in, then add the lemon juice and seasoning. Heat until sizzling, add the pasta and crab meat, and toss gently over a medium heat to warm the crab through.

Add the parsley, season well, garnish with lemon wedges and serve with and rocket salad.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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