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Ингредиенты
- 4 x Carrots, peeled and minced
- 1 knob ginger, peeled and minced
- 1Â 1/2 quart Chicken stock
- 2 c. Wondra flour, for dredging
- 1 Tbsp. Old Bay seasoning
- 1/4 c. Cornmeal
- 2 c. Lowfat milk
- 8 x Soft shell crabs, cleaned
- 1 x Lemon, halved
- 10 bn Baby bok choy, washed
- 1 Tbsp. Butter
- 1/2 tsp Minced garlic
- 1 Tbsp. Canola oil, for sauteeing
Инструкции
- In a sauce pan add in carrots, ginger and chicken stock and cook for 45 min or possibly till carrots are very soft. Puree mix in a blender and strain through a fine strainer and reserve. Mix together flour, cornmeal and old bay seasoning and set aside. Dredge soft shells in lowfat milk and then in the flour mix. Heat a saute/fry pan with oil till the pan is smoking and saute/fry the crabs till golden on each side. Splash with a squeeze of lemon juice and drain on a paper towel. Saute/fry baby bok choy in a warm pan with the garlic and butter till wilted. Serve the soft shells on a bed of the bok choy and spoon the puree sauce around.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 2527g | |
| Recipe makes 4 servings | |
| Calories 713 | |
| Calories from Fat 112 | 16% |
| Total Fat 12.96g | 16% |
| Saturated Fat 3.72g | 15% |
| Trans Fat 0.01g | |
| Cholesterol 38mg | 13% |
| Sodium 2373mg | 99% |
| Potassium 5508mg | 157% |
| Total Carbs 110.09g | 29% |
| Dietary Fiber 23.8g | 79% |
| Sugars 31.57g | 21% |
| Protein 53.59g | 86% |
