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.
Active Time: 30 minutes |
Total Time: 1 1/4 hours
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
Preheat oven to 350°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray.
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.
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.
Bake the quiche until a knife inserted in the center comes out clean, 40 to 50 minutes. Let stand for 5 minutes before serving.
Per serving :
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