Crustless Crab Quiche
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.
- 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
- 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.
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).
Carbohydrate Servings: 1
Exchanges: 2 1/2 vegetable, 1 1/2 very lean meat, 1 high-fat 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...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient