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 want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient