Crab quiche, crustless (lowfat)
6 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | teaspoons | Olive oil |
| 1 | Whole onion, chopped | |
| 1 | Whole red bell pepper, cored, seeded and chopped | |
| ¾ | pounds | Fresh mushrooms, sliced |
| 2 | larges | Eggs |
| 2 | larges | Egg whites |
| 1½ | cup | Nonfat cottage cheese |
| ½ | cup | Nonfat plain yogurt |
| ¼ | cup | All-purpose flour |
| ¼ | cup | Grated fresh Parmesan cheese |
| ¼ | teaspoon | Cayenne |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Freshly ground black pepper |
| ½ | pounds | Lump crabmeat, cooked and drained, picked over |
| ½ | cup | Sharp cheddar cheese, grated |
| ¼ | cup | Scallion, chopped |
Directions
Preheat oven to 350. Lightly oil a 10-inch pie plate or porcelain quiche dish - or coat it with non-stick cooking spray.
In a large nonstick skillet, heat 1 teaspoon of the oil over medium-high heat. Add onions and peppers and cook, stirring until softened, about 5 minutes. Transfer to a mixing bowl. Add the remaining 1 teaspoon oil to the skillet and heat over high heat. Add mushrooms and cook, stirring, until they have softened and most of their liquid has evaporated - 5-7 minutes.
Add to the onion mixture.
In a food processor or blender, blend eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, ground red pepper, salt and pepper until smooth - mix with the vegetable mixture. With a rubber spatula, fold in crab, cheddar and scallions.
Pour into the prepared baking dish.
bake for 40-50 minutes or until a knife inserted into the center comes out clean.
Let stand for 5 minutes before serving.
Makes 1 10-inch quiche for 6 servings.
Posted to TNT - Prodigy's Recipe Exchange Newsletter 11 Jan 97 Recipe by: Eating Well Magazine, March/April 1996, page 29 From: Sharon <jouet@...>
Date: Sat, 11 Jan 1997 11:47:45 -0600