8 Servings
vegetable oil spray
3 cups crab meat, rinsed and flaked
2 tablespoons
minced onions
4 tablespoons acceptable vegetable oil
3 tablespoons flour
2
cups skim milk
1/2 teaspoon celery, flakes
1/8 teaspoon grated orange rind
1
tablespoon snipped fresh parsley
1 tablespoon minced green bell peppers
6 tablespoons
pimiento strips, minced
dash hot pepper sauce
2 tablespoons dry sherry
1
egg, beaten
freshly ground black pepper
2 slices bread, lightly toasted and
reduced to crumbs
Preheat oven to 350 F. Lightly spray eight individual casseroles
with vegetable oil. Set aside. In a large nonstick skillet over medium-high heat,
sauté onion in oil until translucent. Add flour and cook, stirring, 1 minute. Reduce
heat and add milk. Continue to stir until sauce is thickened. Add celery flakes,
orange peel, parsley, bell pepper, pimiento and hot pepper sauce. Stir to mix well.
Remove from heat and add sherry. Stir some of the sauce into beaten egg; then pour
egg mixture slowly into sauce, stirring constantly. Add black pepper and crabmeat.
Stir to mix well. Spoon into prepared individual casseroles. In a small bowl, combine
oil and toasted bread crumbs. Stir to mix well. Sprinkle a small amount on top of
each casserole. Bake uncovered 15 to 20 minutes, or until lightly browned.
Amount Per Serving
Calories 180 Calories from Fat 84
Percent Total Calories
From:
Fat 47% Protein 31% Carb. 22%
Nutrient Amount per Serving Value
Total Fat 9 g 14%
Saturated Fat 1 g 6%
Cholesterol 56 mg 19%
Sodium 641 mg 27%
Total Carbohydrate 10 g 3%
Dietary Fiber 0 g 1%
Sugars 0 g
Protein 14 g
Vitamin A 9% Vitamin C 22% Calcium 0% Iron 6%
