Crab Casserole

Crab Casserole
Crab Casserole
This crab dish is as much of a treat as digging in to a good book: It's adapted from a scene in the novel The Hours and featured in The Book Club Cookbook (Tarcher/Putnam), which pairs recipes with great reads. The casserole offers lean protein and doses of vitamin A and folate. Plus, Self substituted soymilk for cream and replaced butter with olive oil, giving this storybook recipe a healthy ending.
  • Preparing Time: -
  • Total Time: -
  • Served Person: Makes 6 servings
American Herb Vegetable Bake Sauté Low Fat Crab Winter Phyllo/Puff Pastry Dough Self
  • 1 whole egg
  • 1 cup baby spinach
  • 1/4 cup grated parmesan
  • 1 tbsp chopped fresh dill
  • 3/4 cup crumbled feta
  • 2 1/2 tbsp olive oil
  • 1/3 cup chopped white onion
  • 4 egg whites
  • 1 red bell pepper, diced
  • vegetable-oil cooking spray

Preparation Preheat oven to 350°F. Heat 2 tbsp oil in a large pan on medium high heat. Add potato, onion, pepper and fennel; sauté until soft, about 3 minutes. Add garlic; sauté until golden, about 2 minutes. Stir in chard and spinach; cook 2 minutes or until wilted. Transfer to a bowl and cool. Beat eggs in another bowl. Stir eggs, feta, cottage cheese, soymilk, breadcrumbs, cilantro, dil,l and chives into veggie mix. Fold in crabmeat. Season with salt and pepper. Coat a 9" x 12" pan with cooking spray; dust with 2 tbsp Parmesan. Place 1 phyllo sheet in pan; brush with oil. Layer 3 more phyllo sheets in a row; brush each with oil. Dust with remaining Parmesan. Spoon mix over pastry; top with rest of phyllo; brush each sheet with oil. Score the top to mark off 3" x 6" pieces. Bake 35 minutes or until golden. Cool slightly; serve. Nutritional analysis per serving: 357 calories, 14.5 g fat (5 g saturated fat), 21 g carbohydrates, 28 g protein, 6 g fiber Nutritional analysis provided by Self

Preparation Preheat oven to 350°F. Heat 2 tbsp oil in a large pan on medium high heat. Add potato, onion, pepper and fennel; sauté until soft, about 3 minutes. Add garlic; sauté until golden, about 2 minutes. Stir in chard and spinach; cook 2 minutes or until wilted. Transfer to a bowl and cool. Beat eggs in another bowl. Stir eggs, feta, cottage cheese, soymilk, breadcrumbs, cilantro, dil,l and chives into veggie mix. Fold in crabmeat. Season with salt and pepper. Coat a 9" x 12" pan with cooking spray; dust with 2 tbsp Parmesan. Place 1 phyllo sheet in pan; brush with oil. Layer 3 more phyllo sheets in a row; brush each with oil. Dust with remaining Parmesan. Spoon mix over pastry; top with rest of phyllo; brush each sheet with oil. Score the top to mark off 3" x 6" pieces. Bake 35 minutes or until golden. Cool slightly; serve. Nutritional analysis per serving: 357 calories, 14.5 g fat (5 g saturated fat), 21 g carbohydrates, 28 g protein, 6 g fiber Nutritional analysis provided by Self

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