Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Crabe Beninoise

:  September/October 1991

No votes yet

The typical way to prepare crab in the West African country Benin. If you are cooking fresh crab, you will need about 8 pounds live crabs. Once you have removed the meat from the shells, save at least six shells to use as baking containers. Serve hot with rice. Make it a meal: Serve with Zucchini Rice and sliced tomatoes.


Crabe Beninoise Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 2 large eggs
  • 2 pounds cooked fresh crab meat
  • 1 cup chopped scallions, including green tops (5 whole)
  • 1 cup chopped ripe tomatoes, (1 large)
  • 1/4 cup chopped fresh parsley
  • 1 stalk celery, minced
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons minced habanero, (Scotch bonnet) or 1 tablespoon minced jalapeño peppers
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup dry breadcrumbs, divided

More Healthy Recipe Ideas

You Might Also Like

Preparation

  1. Preheat oven to 350°F.
  2. Beat eggs lightly in a medium bowl. Stir in crab meat, scallions, tomatoes, parsley, celery, garlic, chiles, salt, pepper and 1/4 cup breadcrumbs. Spoon into six well-washed crab shells or six 1 1/3-cup ramekins. Sprinkle the remaining 1/4 cup breadcrumbs evenly over the tops.
  3. Place the crab shells or ramekins on a baking sheet and bake until the tops are golden brown and the custard has set, about 30 minutes. Serve hot.

Nutrition

Per serving: 229 calories; 5 g fat ( 1 g sat , 1 g mono ); 222 mg cholesterol; 10 g carbohydrates; 35 g protein; 1 g fiber; 717 mg sodium; 680 mg potassium.

Nutrition Bonus: Vitamin C (34% daily value), Folate (30% dv), Potassium (19% dv), Calcium (20% dv), Iron (15% dv), Magnesium (16% dv), Selenium (98% dv), Zinc (46% dv).

Carbohydrate Servings: 1/2

Exchanges: 1/2 starch, 1/2 vegetable, 4 very lean meat


More From EatingWell

Recipe Categories

Style/Theme
Gourmet
Entertaining, formal
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
African
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
High calcium
High potassium
Total Time
45 minutes or less
Servings
6
Main Ingredient
Shellfish
Preparation/ Technique
Bake
Meal/Course
Brunch
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Kwaanza
Publication
September/October 1991
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner