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
Ready in 30 minutes or less, these healthy spring recipes are...
Whether you’re making soup for an appetizer or a main-course...
Few things are more satisfying on a chilly night than a...
Asparagus is high in folic acid and is a good source of...
Comfort foods are notoriously high in calories and saturated...
Entertaining is made easy with these delicious brunch recipes...
Spend less time in the kitchen; plug in your crock pot! Slow...
Healthy dinners that fit in one bowl are quick and convenient...
There's nothing better than a quick, easy and affordable...
Our low-calorie comfort food recipes are soothing, comforting...
Your slow cooker is the perfect tool to prepare an easy meal...
If you’re hoping to get a better night’s sleep, try adding...
Everyone is Irish on St. Patrick’s Day! Celebrate this year...
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
- Ease of Preparation
- Total Time
- More than 1 hour
- Main Ingredient
- Type of Dish
- Main dish, fish/seafood