English World: Quick Crab Quiche

viernes, 6 de abril de 2012

This quick crab quiche serves 4.

Ingredients

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

Prep: 1 hour 25 min (85 mins) Total:

Try Kitchen View! Take your computer to the kitchen and view this recipe full-screen, with step-by-step 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.