Crustless Crab Quiche

From EatingWell: March/April 1996, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

Here is an EatingWell take on a favorite seafood brunch dish that's usually dripping with saturated fat. Our version gets its richness from cottage cheese and yogurt, with a small amount of real Parmesan and Cheddar. We find that using just a little of a great-tasting cheese goes a long way in creating a full flavor.

6 servings

Active Time: 30 minutes

Total Time: 1 1/4 hours

Nutrition Profile

Ingredients

2 teaspoons extra-virgin olive oil, divided
1 onion, chopped
1 red bell pepper, chopped
12 ounces mushrooms, wiped clean and sliced (about 4 1/2 cups)
2 large eggs
2 large egg whites
1 1/2 cups low-fat cottage cheese
1/2 cup low-fat plain yogurt
1/4 cup all-purpose flour
1/4 cup freshly grated Parmesan cheese
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
8 ounces cooked lump crabmeat, (fresh or frozen and thawed), drained and picked over (about 1 cup)
1/2 cup grated sharp Cheddar cheese, (2 ounces)
1/4 cup chopped scallions

Preparation

Preheat oven to 350°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray.
Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes; transfer to a large bowl. Add the remaining 1 teaspoon oil to the skillet and heat over high heat. Add mushrooms and cook, stirring, until they have softened and most of their liquid has evaporated, 5 to 7 minutes. Add to the bowl with the onion mixture.
Place eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, cayenne, salt and pepper in a food processor or blender; blend until smooth. Add to the vegetable mixture, along with crab, Cheddar and scallions; mix with a rubber spatula. Pour into the prepared baking dish.
Bake the quiche until a knife inserted in the center comes out clean, 40 to 50 minutes. Let stand for 5 minutes before serving.

Nutrition

Per serving: 225 calories; 10 g fat (4 g sat, 3 g mono); 122 mg cholesterol; 14 g carbohydrates; 27 g protein; 2 g fiber; 661 mg sodium; 355 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Calcium (25% dv), Vitamin A (20% dv).

1 Carbohydrate Serving

Exchanges: 2 1/2 vegetable, 1 1/2 very lean meat, 1 high-fat meat