Crustless Crab Quiche

http://www.eatingwell.com/recipes/crustless_crab_quiche.html

From EatingWell:  March/April 1996, The EatingWell Diabetes Cookbook (2005)

Here is an EatingWell take on a favorite seafood brunch dish that's usually dripping with saturated fat. Our version gets its richness from cottage cheese and yogurt, with a small amount of real Parmesan and Cheddar. We find that using just a little of a great-tasting cheese goes a long way in creating a full flavor.

6 servings | Active Time: 30 minutes | Total Time: 1 1/4 hours

Ingredients

• 2 teaspoons extra-virgin olive oil, divided
• 1 onion, chopped
• 1 red bell pepper, chopped
• 12 ounces mushrooms, wiped clean and sliced (about 4 1/2 cups)
• 2 large eggs
• 2 large egg whites
• 1 1/2 cups low-fat cottage cheese
• 1/2 cup low-fat plain yogurt
• 1/4 cup all-purpose flour
• 1/4 cup freshly grated Parmesan cheese
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 8 ounces cooked lump crabmeat, (fresh or frozen and thawed), drained and picked over (about 1 cup)
• 1/2 cup grated sharp Cheddar cheese, (2 ounces)
• 1/4 cup chopped scallions

Preparation

1. Preheat oven to 350°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray.
2. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes; transfer to a large bowl. Add the remaining 1 teaspoon oil to the skillet and heat over high heat. Add mushrooms and cook, stirring, until they have softened and most of their liquid has evaporated, 5 to 7 minutes. Add to the bowl with the onion mixture.
3. Place eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, cayenne, salt and pepper in a food processor or blender; blend until smooth. Add to the vegetable mixture, along with crab, Cheddar and scallions; mix with a rubber spatula. Pour into the prepared baking dish.
4. Bake the quiche until a knife inserted in the center comes out clean, 40 to 50 minutes. Let stand for 5 minutes before serving.

Nutrition

Per serving : 225 Calories; 10 g Fat; 4 g Sat; 3 g Mono; 122 mg Cholesterol; 14 g Carbohydrates; 27 g Protein; 2 g Fiber; 661 mg Sodium; 355 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 1/2 vegetable, 1 1/2 very lean meat, 1 high-fat meat