The title aptly describes this Luscious Crabmeat Casserole packed with nutritious ingredients including crab meat.
2 cups bread cubes, crusts removed
2 tablespoons butter
1/4 cup all-purpose flour
3 cups 1 percent milk
1 tablespoon sherry
1/2 teaspoon hot sauce
1 teaspoon dry mustard
1/4 teaspoon salt
1 tablespoon grated onion
3 finely chopped scallions
2 tablespoons finely chopped parsley
2 egg whites, hard-boiled and chopped
1 pound lump crabmeat
1/2 cup dry bread crumbs
Coat a 2-quart casserole dish with nonstick spray. Place the bread cubes in the dish and set aside. In a medium saucepan over medium heat, melt the 2 tablespoons of butter, add the flour and stir with a wooden spoon until the flour smells slightly nutty -- not raw -- about 4 to 5 minutes. Do not brown. Add the 3 cups of milk slowly, whisking constantly to remove any lumps, and bring to a boil. Add the sherry, hot sauce, dry mustard and salt. Remove from heat.
Pour the milk mixture into a large bowl to cool. Add the onion, scallions and parsley. When cool, beat in the eggs, chopped egg whites and crabmeat. Pour over the bread cubes in the baking dish. Press the top down firmly with the back of a large spoon. Cover and refrigerate several hours or overnight.
Preheat the oven to 350 degrees. Top the casserole with the dry bread crumbs. Bake for about 45 minutes, or until the center is almost firm when the dish is shaken.
Recipe makes 6 servings.
Serving size: 1 serving
Calories: 287; Total Fat: 9g; Cholesterol: 145mg; Sodium: 653mg; Carbohydrates: 24g; Fiber: 1g; Protein: 26g
Did You Know?
Soft shell crab comes in four sizes: Spiders, which are the bare legal size of 3-1/2 inches across, hotel prime at 4 to 4-1/2 inches, prime at 5-5-1/2 inches and jumbo at 6 to 7 inches across.
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