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Ингредиенты
- 1 x Boiled crab, -Or possibly-
- 6 ounce -Prepared Crabmeat
- 6 ounce Prepared laverbread Or possibly- nori or possibly spinach
- 2 ounce Butter
- 2 ounce Flour
- 3/4 pt Lowfat milk
- 3 x Large eggs
- 1/2 tsp Grated nutmeg Salt & pepper
- 1/4 pt White sauce from souffle mix
- 1/4 pt Whipping cream
- 4 ounce Cockles or possibly clams (shelled)
- 2 ounce Prepared laverbread **
Инструкции
- If the crab is whole, pull the body apart and pick out all the meat - discarding only the mouthpiece and the grey "dead man's fingers" which fringe the inside carapace. For extra flavour, make a stock with crab shell, flavoured with a piece of carrot and a quarter of onion, and boil down to a couple of well-flavoured Tbsp. that can replace the equivalent lowfat milk in the basic white sauce given above.
- Prepare the white sauce; heat the butter in a small pan. Stir in the flour and fry gently till the mix is still pale but sandy. Whisk in the lowfat milk slowly, beating until you have a thick sauce. Simmer for 5 min.
- Preheat the oven to 400 F (200 C) gas mark 6. Stir the crabmeat and prepared laverbread into the sauce. Season with salt, pepper and nutmeg.
- Separate the Large eggs. Beat the whites till quite stiff. By now the sauce will be cold sufficient to stir in the yolks. Mix in the whites, turning well to "tire" the mix. Taste and adjust the seasoning. Butter eight small souffle dishes and spoon in the mix, leaving a finger's worth for expansion. Bake for 10-12 min till puffed up and golden brown.
- Meanwhile make the cockle sauce. Heat up the reserved white sauce with the cream. Stir in the cockles and laverbread. Season with the salt and freshly milled pepper. Serve with the souffles as soon as they are ready.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 137g | |
| Recipe makes 8 servings | |
| Calories 200 | |
| Calories from Fat 112 | 56% |
| Total Fat 12.76g | 16% |
| Saturated Fat 6.71g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 116mg | 39% |
| Sodium 325mg | 14% |
| Potassium 177mg | 5% |
| Total Carbs 10.15g | 3% |
| Dietary Fiber 0.2g | 1% |
| Sugars 3.23g | 2% |
| Protein 11.26g | 18% |
