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20 minute dinner recipes

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Outer Banks Crab Gratin

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

From EatingWell:  March/April 1991

Our crab gratin is rich with a whole pound of crabmeat and topped with golden-brown breadcrumbs. Serve with brown rice or whole-grain toast points.

4 servings | Active Time: 30 minutes | Total Time: 1 hour

Ingredients

Preparation

  1. Preheat oven to 350°F.
  2. Whisk 1/3 cup milk and flour in a small bowl until smooth. Heat the remaining 1/3 cup milk and evaporated milk in a small saucepan over medium heat until steaming. Whisk in the flour mixture; cook, whisking constantly, until thickened, 30 to 60 seconds. Finely chop egg whites. Combine with crabmeat, mayonnaise, jalapeño (if using), dry mustard, cayenne, salt and pepper in a medium bowl. Stir in the milk mixture. Spoon into a shallow 2-quart baking dish. Sprinkle the toasted breadcrumbs on top. Bake until heated through, about 25 minutes.

Nutrition

Per serving : 207 Calories; 3 g Fat; 0 g Sat; 0 g Mono; 116 mg Cholesterol; 13 g Carbohydrates; 30 g Protein; 1 g Fiber; 592 mg Sodium; 609 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 reduced-fat milk, 2 very lean meat

Tips & Notes