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Ингредиенты
- 1 (6 ounce.) pkg. frzn crab meat or possibly shrimp mix
- 2 tbsp. butter
- 3 tbsp. flour
- 1/2 c. lowfat milk
- 1/2 c. half & half
- 1/4 c. white wine or possibly cooking sherry
- 1/2 c. grated mild cheese (cheddar)
- 1/2 teaspoon salt
- 1/8 teaspoon paprika
- 1 1/2 teaspoon chives or possibly minced onion
- 2 1/2 tbsp. dry bread crumbs
- 1/2 (10 ounce.) pkg. frzn spinach
Инструкции
- Thaw meat and retain liquid. Place butter in saucepan on medium heat. Stir in flour. Gradually add in lowfat milk, half and half, wine and crab liquid. Cook, stirring constantly over medium heat till sauce is smooth and thick. Stir in cheese, salt, paprika, chives and/or possibly onions. Stir till cheese is melted. Mix in crab meat. Cook spinach according to package directions and place 1/2 of the package in well-greased 1 qt casserole. Pour in seafood mix. Top with bread crumbs. Bake 15 min at 400 degrees till golden.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 188g | |
| Recipe makes 4 servings | |
| Calories 268 | |
| Calories from Fat 141 | 53% |
| Total Fat 16.02g | 20% |
| Saturated Fat 9.67g | 39% |
| Trans Fat 0.0g | |
| Cholesterol 83mg | 28% |
| Sodium 751mg | 31% |
| Potassium 416mg | 12% |
| Total Carbs 13.04g | 3% |
| Dietary Fiber 1.4g | 5% |
| Sugars 2.48g | 2% |
| Protein 17.37g | 28% |
