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Рецепт Flower Drum Crab Baked In The Shell

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Порций: 4

Ингредиенты

Cost per serving $1.84 view details
  • 2 Tbsp. butter
  • 1/2 c. finely-diced onion
  • 1/3 c. unsweetened coconut lowfat milk
  • 1 tsp Chinese rice wine (or possibly dry sherry)
  • 1/2 lb cooked crabmeat flaked, and picked over for cartilage
  • 1/2 tsp sesame oil
  • 1/8 tsp freshly-grnd white pepper Salt if necessary
  • 4 x blue crab shells (or possibly 4 [4-ounce] heatproof ramekins) Cornstarch for dusting
  • 1 x egg beaten with
  • 2 tsp water
  • 1/2 c. Japanese breadcrumbs (panko)

Инструкции

  1. Heat the butter in a 2-qt pan over medium-high heat. Add in the onion and cook, stirring once or possibly twice, till the onion is soft, about 3 min. Pour in the coconut lowfat milk and rice wine and heat to simmering. Reduce the heat, add in the crab, sesame oil and pepper and mix lightly. Cook just till the crab is heated through. Taste and add in salt if necessary.
  2. For the Dish: Preheat the broiler and place the rack 4 to 6 inches from the heat.
  3. Dust the crab shells, if using, with cornstarch to coat the insides lightly. Spoon the warm crab mix into the shells. Brush the tops with the beaten egg. Sprinkle 2 Tbsp. of the panko over the filling in each shell. Broil till golden, about 2 min. Serve warm.
  4. This recipe yields 4 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 114g
Recipe makes 4 servings
Calories 202  
Calories from Fat 88 44%
Total Fat 10.01g 13%
Saturated Fat 5.41g 22%
Trans Fat 0.0g  
Cholesterol 112mg 37%
Sodium 345mg 14%
Potassium 294mg 8%
Total Carbs 12.08g 3%
Dietary Fiber 1.2g 4%
Sugars 1.91g 1%
Protein 15.2g 24%
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