Melf
03-01-2004, 10:37 PM
SKINNY CRAB QUICHE
1 can or pack (6 oz) Crabmeat, drained, flaked & cartilage removed
1-1/2 cups (6oz) **I used the whole 8 oz pack** shredded reduced-fat cheddar cheese
1/2 cup shredded zucchini
1/3 cup chopped green onions
1-1/2 cups egg substitute ** I used the whole carton**
1 can (12 oz) fat-free evaporated milk
3/4 tsp. Ground mustard
1/2 tsp salt
1/4 tsp salt-free lemon pepper seasoning
Dash Paprika
In a bowl, combine the crab, cheese, zucchini and onions. Press onto the bottom & up the sides of a 9" pie plate coated with nonstick cooking spray. In another bowl, combine the egg substitute, milk, mustard, salt, & lemon pepper; mix well. Pour into the crust. Sprinkle with paprika.
**You can prepare ahead, but do not pour in egg mixture until ready to bake.**
Bake, uncovered, at 400 for 25-30 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yields 6 servings.
Nutritional Analysis:
One slice = 223 cal, 9 g fat (5 g saturated fat), 50 mg cholesterol. 736 mg sodium, 10 g carbs, trace fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, ½ fat-free milk.
1 can or pack (6 oz) Crabmeat, drained, flaked & cartilage removed
1-1/2 cups (6oz) **I used the whole 8 oz pack** shredded reduced-fat cheddar cheese
1/2 cup shredded zucchini
1/3 cup chopped green onions
1-1/2 cups egg substitute ** I used the whole carton**
1 can (12 oz) fat-free evaporated milk
3/4 tsp. Ground mustard
1/2 tsp salt
1/4 tsp salt-free lemon pepper seasoning
Dash Paprika
In a bowl, combine the crab, cheese, zucchini and onions. Press onto the bottom & up the sides of a 9" pie plate coated with nonstick cooking spray. In another bowl, combine the egg substitute, milk, mustard, salt, & lemon pepper; mix well. Pour into the crust. Sprinkle with paprika.
**You can prepare ahead, but do not pour in egg mixture until ready to bake.**
Bake, uncovered, at 400 for 25-30 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yields 6 servings.
Nutritional Analysis:
One slice = 223 cal, 9 g fat (5 g saturated fat), 50 mg cholesterol. 736 mg sodium, 10 g carbs, trace fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, ½ fat-free milk.