100 Healthy Recipes
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Ingredients
- 2 tablespoons margarine, canola-based, trans-fat free
- 3/4 cups green onion, chopped
- 2 tablespoons parsley, fresh, chopped
- 1 tablespoons cornstarch
- 12 fluid ounces evaporated skim milk, canned
- 1/2 teaspoons 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 saute´ 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% |
