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Ингредиенты
- 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
- 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.
- For the Dish: Preheat the broiler and place the rack 4 to 6 inches from the heat.
- 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.
- This recipe yields 4 servings.
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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% |
