Crab and Red Pepper Casserole
Yield: 4 servings
Source: "Quick and Easy Low Carb Cooking for People
with Diabetes"
2 oz French bread, torn in small pieces
1 medium red bell pepper, chopped
1/2 cup chopped green onion
1/2 cup fat-free half-and-half or evaporated milk
1/3 cup reduced-fat margarine
2 Tbsp Dijon mustard
1/4 tsp seafood seasoning
1/4 tsp cayenne pepper
1 lb fresh crab meat, picked through
1/4 cup chopped parsley leaves
1 Tbsp grated Parmesan cheese
Preheat oven to 350 degrees F.
Place bread in food processor and pulse to bread crumb
consistency.
Place a 12-inch nonstick skillet over medium high heat
until hot. Coat skillet with cooking spray, add bell
pepper, and cook 5 minutes or until just tender.
Remove from heat and stir in green onion, half-and-half,
margarine, mustard, seasoning, and cayenne. Stir to blend
well. Add 3/4 cup bread crumbs, crab, and parsley and stir
until just blended.
Sprinkle with remaining bread crumbs, coat lightly with
cooking spray, and bake 20 minutes or until heated
thoroughly and bread crumbs begin to lightly brown.
Remove from oven and sprinkle with Parmesan cheese.
Nutritional Information Per Serving (1 cup):
Calories: 245, Fat: 10 g, Cholesterol: 72 mg,
Sodium: 818 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g,
Sugars: 4 g, Protein: 24 g
Diabetic Exchanges: 3 Lean Meat, 1 Carbohydrate