Baked Crab Mac-n-Cheese With Peas

18 02 2015

I love the decadence of crab mac-n-cheese! This recipe offers that rich, comforting flavor, but with a few healthier ingredients. In a meal like this, you can easily swap things like coconut oil in place of butter and whole wheat flour for all-purpose flour, as well as sneak in a veggie like peas. And if you’re an observer of Lent, this is a great dinner to dig into on Fridays!

Baked Crab Mac-n-Cheese With Peas

The following serves 3-4 (adapted from Will Cook For Smiles):

  • 2 cups dry whole wheat penne
  • 1 cup (8 oz) crab meat
  • 3/4 cup frozen peas
  • 3 Tbsp coconut oil
  • 2 Tbsp whole wheat flour
  • 1 large shallot, finely chopped
  • 1 and 1/2 cups unsweetened almond milk
  • 3/4 – 1 cup white sharp cheddar cheese, grated from the block
  • 1/2 cup grated parmesan
  • Salt and pepper to taste
  • 1/4 cup panko
  • Chopped parsley

Preheat oven to 350. Spray casserole dish with non-stick spray and set aside.

Cook pasta in boiling, salted water according to package directions. Cook to al dente, then drain well and add back to pot. Add the crab meat and frozen peas to the pasta and set aside.

In a medium saucepan, melt coconut oil over medium heat and add shallot. Saute a minute or two until beginning to soften. Whisk in the flour and cook for 30 seconds to a minute. Slowly pour in the milk and constantly whisk until the mixture begins to thicken. Add the grated cheddar and salt and pepper to taste. Keep whisking, slowly, until the cheese is melted. Off heat, stir in half of the parmesan.

Pour the cheese mixture over the pasta, crab and peas and stir well to combine. Transfer to prepared casserole dish and sprinkle with the panko and the rest of the parmesan.

Bake covered for 20 minutes. Remove cover and finish baking another 5-10 minutes to help brown the top (you may want to up the heat or turn on the broiler). Allow to rest a few minutes before serving, then garnish with chopped parsley.

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