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Fit for a Grownup

Nov 09, 2010 by Kristi Rimkus

Among the benefits of being all grownup, is that you can eat whatever you like.

No one can command that you eat your vegetables, or drink your milk to the very last drop. There is no that can force you to “clean your plate,” especially if you aren’t in the least bit hungry.

However, there is one drawback to this culinary freedom: you’re now in charge of making your own meals.

If Mom didn’t pass on her cooking skills to you, learning a few of the basics, such as how to boil water, or fry an egg, isn’t all that difficult. A simple Google search will find numerous websites and blogs just waiting to share their expertise with you.

Once you have those skills under your belt, nothing can stop you! You will command your kitchen and create your own mouthwatering meals.

Nothing is more fun than taking your favorite childhood dish, and turning it into a meal fit for a grownup. That’s exactly what I did with this simple recipe for macaroni and cheese:

One tiny can of crab and a dash of heat from cayenne peppers helped to turn this common pasta recipe into a meal fit for a grownup.

I’m off to the pantry to see what I can whip up now. I think spaghetti and meatballs will be my next victim!

Grownup Creamy Crab and Cheese Casserole

2 cups pasta shells, cooked al dente and drained
2 cups 2% milk
4 tablespoons flour
2 tablespoons olive oil
2 tablespoons onion, finely chopped
1 clove garlic, finely minced
⅛ tsp nutmeg
¼ tsp cayenne pepper
1 cup white sharp cheddar cheese, shredded
1 can canned crab, drained with shells picked out
4 tablespoons Parmesan cheese, shredded
2 slices whole wheat bread, lightly toasted and processed into crumbs

Servings: Makes 6 main dish servings.


1. Preheat oven to 350.
2. Whisk together milk and flour.
3. Heat a large non-stick skillet over medium heat. Add oil, then onion. Cook 3 minutes until softened, then add garlic. Cook another minute.
4. Add milk to onions in the skillet, with nutmeg and cayenne pepper. Simmer over medium heat, stirring constantly for 5 – 6 minutes until mixture thickens substantially. Add cheddar cheese, shells and crab. Stir together.
5. Combine breadcrumbs and Parmesan cheese.
6. Pour crab and cheese mixture into a medium sized baking dish sprayed with cooking spray, and top with breadcrumbs. Bake for 20 – 25 minutes until crumbs brown and sauce is bubbly.

What’s good for me in this dish?

Crab is good source of folate and potassium, as well as protein, phosphorus, zinc, copper and selenium. Canned crab is high in sodium, and very high in cholesterol.

Amount Per Serving; Calories: 307, Total Fat: 15.10g, Cholesterol: 63mg, Sodium:

511mg, Total Carbs: 22.34g, Dietary Fiber: 1.29g, Sugars: 5.42g, Protein: 18.64g

Nutrition details obtained from,,, and

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

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