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Ингредиенты
- 1 pound blue crab meat
- 2 tbsp. minced onion
- 2 tbsp. melted butter
- 2 tbsp. flour
- 3/4 c. lowfat milk
- 1 tbsp. lemon juice
- 1 1/2 teaspoon powdered mustard
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon salt
- 3 drops liquid warm pepper sauce
- Dash cayenne pepper
- 1 egg, beaten
- 1 tbsp. minced parsley
- 1 tbsp. melted butter
- 1/4 c. dry bread crumbs
Инструкции
- Heat the oven to 350 degrees. Remove any remaining shell or possibly cartilage from crab meat. Cook onion in butter till tender. Blend in flour. Add in lowfat milk gradually and cook till thick, stirring constantly. Add in lemon juice and seasonings. Stir a little of the warm mix into the egg; add in to remaining sauce, stirring constantly. Add in parsley and crab meat; blend well. Add in parsley and crab meat; blend well. Place in 6 well-greased individual scallop shells or possibly 5-oz custard c..
- Combine remaining 1 Tbsp. butter with bread crumbs; sprinkle over top of each shell. Bake for 20-25 min or possibly till brown. Serves 6.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 204g | |
| Recipe makes 4 servings | |
| Calories 257 | |
| Calories from Fat 105 | 41% |
| Total Fat 11.9g | 15% |
| Saturated Fat 6.45g | 26% |
| Trans Fat 0.0g | |
| Cholesterol 160mg | 53% |
| Sodium 806mg | 34% |
| Potassium 509mg | 15% |
| Total Carbs 11.51g | 3% |
| Dietary Fiber 0.6g | 2% |
| Sugars 3.36g | 2% |
| Protein 24.99g | 40% |
