Creamy Crab Bake Prep Time: 15 minutes Total Time: 20 minutes Serves: 6 Ingredients •2 tablespoons margarine, canola-based, trans-fat free •3/4 cup green onion, chopped •2 tablespoons parsley, fresh, chopped •1 tablespoon cornstarch •12 fluid ounces evaporated skim milk, canned •1/2 teaspoon mustard, any flavor •2 pounds crab, imitation •3 ounces cheddar cheese, low-fat Preparation: •Preheat oven to 375°F. Wash and chop parsley and green onions. •Melt margarine in a saucepan over medium heat, and sauté parsley and onions until tender. •Whisk cornstarch with evaporated milk; stir in mustard. Slowly add to onion mixture and stir until smooth and thickened. Remove from heat. Gently stir in crab (chopped). •Pour in a 2-quart casserole dish lightly coated with cooking spray. Sprinkle with cheese (shredded), and bake for 15 minutes or until cheese is melted and bubbly. •Serve with a tossed salad and crusty whole-grain bread, if desired. . Diet Exchange Other Carbohydrates 0.0 Very Lean Meat 0.0 Fat 0.5 Milk 0.5 Vegetable 0.0 Fruit 0.0 Lean Meat 0.5 Bread/Starch 0.0 Nutrition Information Amount Per Serving Calories 290 Calories from Fat 50 Total Fat 6g Saturated Fat 1.5g Cholesterol 80mg Sodium 300mg Total Carbohydrate 29g Dietary Fiber less than 1g Sugars 8g Protein 29g Vitamin A 15% Vitamin C 8% Calcium 30% Iron 6%
Posted on: Wed, 19 Jun 2013 16:24:46 +0000
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