Upside-Down Crab Quiche

Upside-Down Crab Quiche

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From: Diabetic Living Magazine

Individual quiches with the richness of crab and eggs make a pretty breakfast or brunch entree.

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • 2 cups refrigerated or frozen egg product, thawed, or 8 eggs
  • ½ cup light sour cream
  • ½ cup fat-free milk
  • ¼ teaspoon black pepper
  • 1 (6 ounce) can lump crabmeat, drained, flaked, and cartilage removed
  • ⅓ cup bottled roasted red sweet peppers, drained and chopped
  • 2 tablespoons snipped fresh Italian (flat-leaf) parsley
  • ¼ cup all-purpose flour
  • 2 tablespoons whole wheat pastry flour
  • Dash salt
  • 1½ tablespoons chilled vegetable oil spread
  • 3 to 4 tablespoons water
  • 1 tablespoon refrigerated or frozen egg product, thawed

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 325°F. Coat six 6-ounce custard cups, shallow ramekins, or quiche dishes with cooking spray. Set aside. In a large bowl, whisk together eggs, sour cream, milk, and black pepper. Stir in crabmeat, roasted peppers, and parsley.
  2. Divide egg mixture among prepared custard cups. Place cups on a baking sheet. Bake for 30 to 35 minutes or until a knife inserted in centers comes out clean. Remove from oven.
  3. Meanwhile, prepare pastry topping: In a medium bowl, stir together all-purpose flour, 2 tablespoons whole-wheat pastry flour, and dash salt. Using a pastry blender, cut in chilled vegetable oil spread until pieces are pea-size. Sprinkle 1 tablespoon cold water over part of the flour mixture; gently toss with a fork. Push moistened dough to the side of the bowl. Repeat moistening flour mixture, using 1 teaspoon cold water at a time, until all the flour mixture is moistened (about 3 to 4 teaspoons cold water total). Form dough into a disk. On a lightly floured surface, roll dough from center to edges to ⅛-inch thick. Using 3- to 4-inch cookie cutters, cut out dough into six shapes. Brush pastry cut-outs with a mixture of refrigerated or frozen egg product, thawed, and 1 tablespoon water.
  4. Place pastry cut-outs on a baking sheet. When quiches are done baking, increase oven temperature to 450°F. Bake pastry cut-outs for 8 to 10 minutes or until tops are lightly browned. Place each baked cut-out on top of a quiche. Let stand for 10 minutes before serving.

Nutrition information

  • Serving size: 1 quiche
  • Per serving: 148 calories; 5 g fat(2 g sat); 1 g fiber; 10 g carbohydrates; 16 g protein; 34 mcg folate; 34 mg cholesterol; 2 g sugars; 1,359 IU vitamin A; 25 mg vitamin C; 110 mg calcium; 2 mg iron; 302 mg sodium; 313 mg potassium
  • Nutrition Bonus: Vitamin C (42% daily value), Vitamin A (27% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 lean protein, ½ fat, ½ starch

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