Per serving: 155 calories, 15g protein, 6.5g carbohydrate, 1.1g dietary fiber, 7.5g total fat (2g saturated fat), 112mg cholesterol, 309mg sodium
Carbohydrate choices: 0.4
Sweet and delicate crabmeat shines in an "unstuffy" treatment that doesn't over-season the mix, or pad the shells with lots of bread. The result is more like crab cakes--but without the frying.
- 1 pound (2 cups) cooked crabmeat, preferably white lump
- ¼ cup thinly sliced scallions, green and white parts
- 2 tablespoons whole-wheat flour
- 1 large egg
- 1 tablespoon Dijon mustard
- 2 tablespoons trans fat-free spread, such as Smart Balance®
- Cayenne and/or black pepper
- 1 slice whole grain bread, grated to make coarse crumbs
PICK OVER the crabmeat to remove any bits of shell, being careful not to break up any lumps. Gently mix the crab with the scallions, flour, egg, mustard, and 1 tablespoon of the melted spread. Season with cayenne and/or black pepper.
MOUND the mixture into 4 crab shells (real or aluminum) or ramekins. Top each with bread crumbs. Drizzle the remaining tablespoon of melted spread over the crumbs.
PREHEAT the oven to 375°F. Arrange the crabs on a rimmed baking sheet. Bake until the crumbs are crisp and brown, and the filling is hot, 25 to 30 minutes.