Outer Banks Crab Gratin

Outer Banks Crab Gratin

2 Reviews
From: EatingWell Magazine, 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.

Ingredients 4 servings

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  • ⅔ cup nonfat milk, divided
  • 2 tablespoons all-purpose flour
  • ⅔ cup nonfat evaporated milk
  • 2 hard-boiled eggs, (see Tip), whites only
  • 1 pound lump crabmeat, fresh or frozen and thawed, picked over and patted dry
  • 3 tablespoons low-fat mayonnaise
  • 1 teaspoon minced jalapeño pepper, (optional)
  • 1½ teaspoons dry mustard
  • ⅛ teaspoon cayenne pepper, or to taste
  • ⅛ teaspoon salt
  • Freshly ground pepper, to taste
  • 2 tablespoons coarse dry whole-wheat breadcrumbs, (see Tip)


  • Active

  • Ready In

  1. Preheat oven to 350°F.
  2. Whisk ⅓ cup milk and flour in a small bowl until smooth. Heat the remaining ⅓ 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, jalapeno (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.
  • Tips: To hard-boil eggs, place in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and fill the pan with a mixture of cold water and ice cubes; let stand until the eggs are completely cooled.
  • To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about ½ cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about ⅓ cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.

Nutrition information

  • Per serving: 206 calories; 4 g fat(1 g sat); 1 g fiber; 14 g carbohydrates; 28 g protein; 65 mcg folate; 115 mg cholesterol; 8 g sugars; 0 g added sugars; 224 IU vitamin A; 4 mg vitamin C; 284 mg calcium; 2 mg iron; 717 mg sodium; 534 mg potassium
  • Nutrition Bonus: Calcium (28% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: ½ reduced-fat milk, 2 lean meat

Reviews 2

March 04, 2010
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By: EatingWell User
Sounds yummy. Can't wait to try!
March 03, 2010
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By: EatingWell User
I did not enjoy this dish. The sauce is rather runny which makes for a soupy texture. The flavor is quite bland as well. I added garlic powder, onion powder, and parsley but it only made it reminiscent of Old Bay seasoning. The jalapeno is not a good idea because, given the size of the dish, no matter how finely it is minced you will end up with bites that are very spicy and bites that are bland. I love a lot of Eatingwell recipes but I would not make this one again, especially given the $8-$10 cost for a 1 LB tin of crab.
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