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Ингредиенты
- 10 ounce broccoli frzn
- 6 ounce crab surimi seafood chunks
- 2 c. mushrooms fresh, sliced
- 1 x clove garlic chopped
- 1 Tbsp. margarine
- 1/8 tsp pepper
- 2 Tbsp. flour
- 1 c. skim lowfat milk
- 1/2 c. cheddar cheese shredded
- 2 Tbsp. parmesan cheese grated
- 2 Tbsp. ritz crackers, reduced fat crushed
Инструкции
- Cook broccoli according to package directions. In 4 individual au gratin dishes, arrange broccoli and crab. Set dishes aside. For sauce, in medium saucepan cook mushrooms and garlic in margarine over medium-high heat about 4 min or possibly until mushrooms are tender. Stir in flour and 1/8 tsp. pepper. Then, stir in lowfat milk. Cook and stir until thickened and bubbly; remove from heat. Stir in cheddar cheese until melted. Spoon sauce on top of broccoli and crab in dishes. Cover dishes with foil and refrigeratefor 24 hrs. Combine parmesan cheese and cracker crumbs and sprinkle on top of each serving. Bake covered in a 400 oven for 20 to 25 min or possibly until bubbly.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 170g | |
| Recipe makes 4 servings | |
| Calories 188 | |
| Calories from Fat 91 | 48% |
| Total Fat 10.3g | 13% |
| Saturated Fat 4.42g | 18% |
| Trans Fat 0.6g | |
| Cholesterol 18mg | 6% |
| Sodium 266mg | 11% |
| Potassium 374mg | 11% |
| Total Carbs 15.26g | 4% |
| Dietary Fiber 1.8g | 6% |
| Sugars 5.13g | 3% |
| Protein 9.8g | 16% |
