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Рецепт Crab Quiche, Crustless (Lowfat)
by Global Cookbook

Crab Quiche, Crustless (Lowfat)
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  Порций: 6

Ингредиенты

  • 2 tsp Extra virgin olive oil
  • 1 whl onion, minced
  • 1 whl red bell pepper, cored, seeded and minced
  • 3/4 lb Fresh mushrooms, sliced
  • 2 lrg Large eggs
  • 2 lrg Egg whites
  • 1 1/2 c. Nonfat cottage cheese
  • 1/2 c. Nonfat plain yogurt
  • 1/4 c. All-purpose flour
  • 1/4 c. Grated fresh Parmesan cheese
  • 1/4 tsp Cayenne
  • 1/4 tsp Salt
  • 1/4 tsp Freshly grnd black pepper
  • 1/2 lb Lump crabmeat, cooked and liquid removed, picked over
  • 1/2 c. Sharp cheddar cheese, grated
  • 1/4 c. Scallion, minced

Инструкции

  1. Preheat oven to 350. Lightly oil a 10-inch pie plate or possibly porcelain quiche dish - or possibly coat it with non-stick cooking spray.
  2. In a large nonstick skillet, heat 1 tsp. of the oil over medium-high heat. Add in onions and peppers and cook, stirring till softened, about 5 min. Transfer to a mixing bowl. Add in the remaining 1 tsp. oil to the skillet and heat over high heat. Add in mushrooms and cook, stirring, till they have softened and most of their liquid has evaporated - 5-7 min.
  3. Add in to the onion mix.
  4. In a food processor or possibly blender, blend Large eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, grnd red pepper, salt and pepper till smooth - mix with the vegetable mix. With a rubber spatula, mix in crab, cheddar and scallions.
  5. Pour into the prepared baking dish.
  6. bake for 40-50 min or possibly till a knife inserted into the center comes out clean.
  7. Let stand for 5 min before serving.
  8. Makes 1 10-inch quiche for 6 servings.