CRAB CASSEROLE
Source of Recipe
SELF
List of Ingredients
2 1/2 tbsp olive oil
1 medium red potato, diced
1/3 cup chopped white onion
1 red bell pepper, diced
1/4 cup chopped fennel bulb
1 3/4 tsp minced garlic
2 cups sliced Swiss chard, stems removed
1 cup baby spinach
4 egg whites
1 whole egg
3/4 cup crumbled feta
1/2 cup lowfat cottage cheese
3 tbsp plain soymilk
1/2 cup whole-grain breadcrumbs
1/4 cup loosely packed cilantro leaves
1 tbsp chopped fresh dill
1 tbsp chopped fresh chives
1 lb precooked lump crabmeat
Vegetable-oil cooking spray
1/4 cup grated Parmesan
8 sheets phyllo dough, thawed
Recipe
Preheat oven to 350°F. Heat 2 tbsp oil in a large pan on medium high heat. Add potato, onion, pepper and fennel; sauté until soft, about 3 minutes. Add garlic; sauté until golden, about 2 minutes. Stir in chard and spinach; cook 2 minutes or until wilted. Transfer to a bowl and cool. Beat eggs in another bowl. Stir eggs, feta, cottage cheese, soymilk, breadcrumbs, cilantro, dil,l and chives into veggie mix. Fold in crabmeat. Season with salt and pepper. Coat a 9" x 12" pan with cooking spray; dust with 2 tbsp Parmesan. Place 1 phyllo sheet in pan; brush with oil. Layer 3 more phyllo sheets in a row; brush each with oil. Dust with remaining Parmesan. Spoon mix over pastry; top with rest of phyllo; brush each sheet with oil. Score the top to mark off 3" x 6" pieces. Bake 35 minutes or until golden. Cool slightly; serve.
Nutritional analysis per serving: 357 calories, 14.5 g fat (5 g saturated fat), 21 g carbohydrates, 28 g protein, 6 g fiber
Makes 6 servings.
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