Crab Cake Mac N Cheese

Health score
29%
Crab Cake Mac N Cheese
70 min.
6
850kcal

Suggestions

Ingredients

  •  bay leaf 
  • servings pepper black freshly ground
  • tablespoons butter 
  • ribs celery with leafy tops, finely chopped
  • tablespoon dijon mustard 
  • pound elbow pasta with lines on conchiglie small fat tube/shell shaped pasta with lines
  • handful a flat-leaf parsley generous finely chopped
  • tablespoons flour all-purpose
  • cloves garlic finely chopped
  • tablespoons sauce red hot recommended: Frank's
  • tablespoon lemon zest grated
  • 0.8 pound lump crab meat fresh flaked for shells and
  • 2.5 cups milk 
  • servings nutmeg freshly grated to taste
  • tablespoons olive oil extra-virgin
  • medium onion finely chopped
  • cup panko bread crumbs 
  • 0.5 cup parmigiano-reggiano cheese grated
  • 0.5 small bell pepper red seeded finely chopped
  • servings salt 
  • tablespoon seafood seasoning recommended: Old Bay
  • 0.3 pound rounded cup sharp cheddar white grated
  • 0.3 pound swiss cheese shredded
  • tablespoons freshly thyme leaves chopped

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • whisk
  • pot
  • casserole dish

Directions

  1. Watch how to make this recipe.
  2. Bring a large pot of water to a boil over medium heat, then salt the water.
  3. Add the pasta and cook for 3 to 4 minutes, (it will be undercooked). Cool, drain well and add it to a large bowl.
  4. Meanwhile, in a medium saucepan, heat 2 tablespoons of extra-virgin olive oil, 2 turns of the pan, and 1 tablespoon of the butter over medium to medium-high heat.
  5. Add the celery, onion, red pepper, garlic, bay leaf, thyme, lemon zest, salt and pepper, to taste. Cook to tender, 6 to 8 minutes.
  6. Add the crabmeat to the vegetables and season liberally with seafood seasoning. Stir to combine, then remove from heat.
  7. In a medium sauce pot, over low heat, melt 3 tablespoons butter and whisk in the flour. Cook for 1 minute, then whisk in the milk and bring to a bubble. Season the sauce with salt, pepper and nutmeg, to taste, and cook for a few minutes, until the mixture coats the back of a spoon.
  8. Add the mustard and the cheese and stir in a figure 8 motion.
  9. Add the vegetables and crab, sauce to the bowl with the pasta and transfer the mixture to individual baking crocks or a large casserole dish. This can be made ahead to this point and refrigerated.
  10. Preheat the oven to 375 degrees F.
  11. To complete the dish, melt a couple of tablespoons butter in a small skillet, over low heat and add 3 tablespoons hot sauce. Warm through, then add the panko crumbs and toss to evenly coat the crumbs in sauce mixture. Cool the crumbs, then toss in the parsley and 1/2 cup grated Parmigiano -Reggiano cheese. Top the mac n cheese with the spicy crumb mixture. Arrange individual crocks on a baking sheet or put the casserole on baking sheet to catch any drips.
  12. Bake until brown and heated through, about 10 minutes. If cooking from cold, the mac n cheese will take 40 to 45 minutes, but add the crumbs the last 10 minutes of baking.

Nutrition Facts

Calories850kcal
Protein19.82%
Fat43.35%
Carbs36.83%

Properties

Glycemic Index
96
Glycemic Load
5.43
Inflammation Score
-10
Nutrition Score
35.016956785451%

Flavonoids

Apigenin
2.07mg
Luteolin
1.32mg
Isorhamnetin
0.92mg
Kaempferol
0.18mg
Myricetin
0.13mg
Quercetin
3.84mg

Nutrients percent of daily need

Calories:849.81kcal
42.49%
Fat:40.85g
62.84%
Saturated Fat:21.49g
134.32%
Carbohydrates:78.09g
26.03%
Net Carbohydrates:73.24g
26.63%
Sugar:9.69g
10.77%
Cholesterol:120.42mg
40.14%
Sodium:1495.13mg
65.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.02g
84.04%
Selenium:92.21µg
131.72%
Vitamin B12:6.84µg
113.98%
Phosphorus:736.81mg
73.68%
Calcium:730.05mg
73.01%
Manganese:1.09mg
54.31%
Zinc:7.52mg
50.13%
Copper:0.86mg
43%
Vitamin B2:0.53mg
31.1%
Vitamin A:1528.74IU
30.57%
Magnesium:120.16mg
30.04%
Vitamin K:28.71µg
27.34%
Vitamin C:20.38mg
24.7%
Vitamin B1:0.32mg
21.62%
Folate:83.1µg
20.78%
Vitamin B6:0.41mg
20.46%
Fiber:4.85g
19.39%
Potassium:642.8mg
18.37%
Iron:3.09mg
17.14%
Vitamin B3:3.23mg
16.15%
Vitamin B5:1.37mg
13.65%
Vitamin E:1.68mg
11.21%
Vitamin D:1.31µg
8.74%