Seafood Linguine


Non-stick cooking spray

2 cups broccoli

1 cup sliced fresh mushrooms

½ cup sliced scallions

3 tbsp low-fat margarine

2 tbsp flour

2 cups of skim milk

1 cup 2% shredded mozzarella

2 tbsp parmesan cheese

½ lb of flaked crab meat

4 cups of cooked whole wheat pasta


1. Prepare skillet with non-stick cooking spray.

2. Stir fry broccoli until slightly tender. Add scallions and mushrooms; stir fry until all are slightly tender. Remove from heat and set

3. Melt 3 tbsp of low fat margarine in the same skillet. Add 2 tbsp of flour and 2 cups of skim milk to make a thin white sauce.

4. Add cheeses and seafood and heat until cheese is melted; then add reserved vegetables until heated through.

5. Toss with cooked linguine and serve.

Yield: 3 Servings

Serving Suggestions:

Serve it with a green salad.