From EatingWell: September/October 1991
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.
- 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
- Preheat oven to 350°F.
- 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.
- 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.
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
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, fish/seafood
- September/October 1991