| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables, Dairy, Eggs |
American |
|
1 |
servings |
INGREDIENTS
| 1 |
lb |
Fresh; (or frozen) crabmeat |
|
|
Vegetable oil spray |
| 2 |
tb |
Minced onion |
| 2 |
c |
Fat-free milk |
| 3 |
tb |
All-purpose flour |
| 1 |
|
Rib celery; finely chopped |
| 2 |
oz |
Jar diced pimientos; drained, (about 1/4 cup) |
| 2 |
tb |
Minced green bell pepper |
| 1 |
tb |
Snipped fresh parsley |
| 1 |
ds |
Red hot-pepper sauce |
| 2 |
tb |
Dry sherry |
|
|
Egg substitute equivalent to 1 egg; or 1 egg, beaten |
| 1/4 |
ts |
Pepper; or to taste |
| 2 |
sl |
Bread; lightly toasted and crumbled |
INSTRUCTIONS
Cost: $$ - Preparation Time: 15 minutes Difficulty Level: 2 Servings:
8 Source: Adapted from The New American Heart Association Cookbook
1. Remove any shells or cartilage from fresh or frozen crabmeat. Set
crabmeat aside.
2. Preheat oven to 350 degrees F. Spray eight individual casserole
dishes with vegetable oil spray. Set aside.
3. Heat a large nonstick skillet over medium-high heat. Remove from
heat and spray with vegetable oil spray. Return skillet to heat and
saute onion until transparent, 2 to 3 minutes, stirring occasionally.
4. In a medium bowl, whisk milk and flour together. Add to skillet
and cook for 3 to 5 minutes, or until thickened, stirring
occasionally.
5. Stir in celery, pimientos, bell pepper, parsley, and hot-pepper
sauce.
6. Remove skillet from heat and stir in sherry.
7. Whisk a little sauce into egg substitute; slowly pour egg mixture
into sauce, whisking constantly.
8. Stir in pepper and crabmeat. Spoon into casserole dishes and
sprinkle with bread crumbs. Spray crumbs lightly with vegetable oil
spray.
9. Bake, uncovered, for 15 to 20 minutes, or until lightly browned.
Nutritional Information: (per serving) 119 Calories; 14 g Protein; 1
g Fat; 11 g Carbohydrate;
195 mg Sodium; 35 mg Cholesterol
Posted to The Gourmet Connection Recipe Page Newsletter by
newsletter@gourmetconnection.com on May 16, 1999, converted by
MM_Buster v2.0l.
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