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Ингредиенты
- 3 Tbsp. All-purpose flour
- 2/3 c. Nonfat dry lowfat milk
- 1/4 tsp Dry mustard
- 1/8 tsp Salt
- 1/8 tsp Pepper
- 1 c. Water
- 3 ounce Fat-free cheddar cheese, or possibly low-fat ,shredded
- 2 Tbsp. Dry sherry
- 12 ounce Crab meat, (1 1/2 c.)
Инструкции
- Preheat oven to 350. Spray a 1-qt casserole with nonstick cooking spray.
- In a small saucepan, combine flour, dry lowfat milk, mustard, salt and pepper. Mix well. Gradually add in water, stirring constantly, till mix thickens.
- Remove from heat.
- Stir cheese and sherry into lowfat milk mix, mixing till cheese is completely melted. Stir in crab meat. Place in prepared casserole.
- Bake, uncovered, 20 min.
- Serving Ideas : serve over warm noodles
- NOTES : I use artificial crab. My picky husband LOVES this!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 220g | |
| Recipe makes 4 servings | |
| Calories 205 | |
| Calories from Fat 67 | 33% |
| Total Fat 7.66g | 10% |
| Saturated Fat 4.59g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 59mg | 20% |
| Sodium 940mg | 39% |
| Potassium 272mg | 8% |
| Total Carbs 7.84g | 2% |
| Dietary Fiber 0.2g | 1% |
| Sugars 2.78g | 2% |
| Protein 22.87g | 37% |
