Quick Crab Quiche

Healthier_Me

1 1/2 cups fat free milk
1 cup egg substitute or egg whites
1/2 teaspoon white pepper
1 medium carrot, washed, trimmed, peeled, grated
1/2 medium onion, peeled, diced fine
1/2 cup chopped parsley
1 medium zucchini, washed, trimmed, thinly sliced
1/2 medium red bell pepper, washed, cored, diced fine
8 ounces fresh, frozen or canned (and drained) crabmeat
3/4 cup cracker meal
1 teaspoon baking powder
3 tablespoons diet margarine

Prep & Cooking Time: 1 hr. 25 min.

Yield: 4 servings Serving Size: 1.000 Measurement

Directions:
1. Preheat oven to 375 degrees F.

2. Spray large nonstick skillet with cooking spray. Add 1 tablespoon diet margarine and melt over medium heat. Add carrot, onion, zucchini, red pepper and parsley and sauté until vegetables are just tender, about 5-6 minutes. Stir in crabmeat. Transfer mixture to 9 inch pie plate that has been liberally coated with nonstick cooking spray.

3. In medium size bowl, mix cracker meal with baking powder; stir to blend. Add white pepper. Using pastry cutter or two knives, cut in remaining 2 tablespoons diet margarine. Add egg substitute and milk and mix well. Pour mixture over vegetables/crab in pie plate.

4. Bake quiche until golden and puffed, about 35 minutes. Let stand for 5 minutes before serving.

Total Calories: 244 Carbohydrates: 28.90 g
Total Fat: 5.39 g Protein: 19.85 g
Sat Fat: 1.13 g Fiber: 2.41 g
Cholesterol: 32 mg Sodium: 504 mg

http://www.healthylivingonline.com/mealsRecipes/recipecenter/index.cfm?fuseaction=recipePage&recipe=978

Healthier_Me

1 1/2 cups fat free milk
1 cup egg substitute or egg whites
1/2 teaspoon white pepper
1 medium carrot, washed, trimmed, peeled, grated
1/2 medium onion, peeled, diced fine
1/2 cup chopped parsley
1 medium zucchini, washed, trimmed, thinly sliced
1/2 medium red bell pepper, washed, cored, diced fine
8 ounces fresh, frozen or canned (and drained) crabmeat
3/4 cup cracker meal
1 teaspoon baking powder
3 tablespoons diet margarine

Prep & Cooking Time: 1 hr. 25 min.

Yield: 4 servings Serving Size: 1.000 Measurement

Directions:
1. Preheat oven to 375 degrees F.

2. Spray large nonstick skillet with cooking spray. Add 1 tablespoon diet margarine and melt over medium heat. Add carrot, onion, zucchini, red pepper and parsley and sauté until vegetables are just tender, about 5-6 minutes. Stir in crabmeat. Transfer mixture to 9 inch pie plate that has been liberally coated with nonstick cooking spray.

3. In medium size bowl, mix cracker meal with baking powder; stir to blend. Add white pepper. Using pastry cutter or two knives, cut in remaining 2 tablespoons diet margarine. Add egg substitute and milk and mix well. Pour mixture over vegetables/crab in pie plate.

4. Bake quiche until golden and puffed, about 35 minutes. Let stand for 5 minutes before serving.

Total Calories: 244 Carbohydrates: 28.90 g
Total Fat: 5.39 g Protein: 19.85 g
Sat Fat: 1.13 g Fiber: 2.41 g
Cholesterol: 32 mg Sodium: 504 mg

http://www.healthylivingonline.com/mealsRecipes/recipecenter/index.cfm?fuseaction=recipePage&recipe=978