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Crustless Crab Quiche

March/April 1996, The EatingWell Diabetes Cookbook (2005)

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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.


Crustless Crab Quiche Recipe

Makes: 6 servings

Active Time:

Total Time:

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

  1. Preheat oven to 350°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray.
  2. 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.
  3. 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.
  4. 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).

Carbohydrate Servings: 1

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


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