Outer Banks Crab Gratin

If you have approximately 1 hour to spend in the kitchen, Outer Banks Crab Gratin might be a tremendous pescatarian recipe to try. This recipe serves 4. One serving contains 205 calories, 27g of protein, and 6g of fat. For $4.45 per serving, this recipe covers 22% of your daily requirements of vitamins and minerals. This recipe from Eating Well requires salt, nonfat milk, dry mustard, and pepper. This recipe is liked by 7 foodies and cooks. It works well as a side dish. With a spoonacular score of 61%, this dish is solid. Family Reunion in Outer Banks, Crab and Shrimp Au Gratin, and Creamy Crab au Gratin are very similar to this recipe.

Servings: 4

Preparation duration: 30 minutes

Cooking duration: 30 minutes

 

Ingredients:

2 tablespoons coarse dry whole-wheat breadcrumbs, (see Tip)

1/8 teaspoon cayenne pepper, or to taste

1 1/2 teaspoons dry mustard

2 tablespoons all-purpose flour

2 hard-boiled eggs, (see Tip), whites only

1 teaspoon minced jalapeño pepper, (optional)

3 tablespoons low-fat mayonnaise

1 pound lump crabmeat, fresh or frozen and thawed, picked over and patted dry

2/3 cup nonfat evaporated milk

2/3 cup nonfat milk, divided

Freshly ground pepper, to taste

1/8 teaspoon salt

Equipment:

oven

whisk

bowl

sauce pan

baking pan

Cooking instruction summary:

Preheat oven to 350F.Whisk 1/3 cup milk and flour in a small bowl until smooth. Heat the remaining 1/3 cup milk and evaporated milk in a small saucepan over medium heat until steaming. Whisk in the flour mixture; cook, whisking constantly, until thickened, 30 to 60 seconds. Finely chop egg whites. Combine with crabmeat, mayonnaise, jalapeo (if using), dry mustard, cayenne, salt and pepper in a medium bowl. Stir in the milk mixture. Spoon into a shallow 2-quart baking dish. Sprinkle the toasted breadcrumbs on top. Bake until heated through, about 25 minutes.

 

Step by step:


1. Preheat oven to 350F.

2. Whisk 1/3 cup milk and flour in a small bowl until smooth.

3. Heat the remaining 1/3 cup milk and evaporated milk in a small saucepan over medium heat until steaming.

4. Whisk in the flour mixture; cook, whisking constantly, until thickened, 30 to 60 seconds. Finely chop egg whites.

5. Combine with crabmeat, mayonnaise, jalapeo (if using), dry mustard, cayenne, salt and pepper in a medium bowl. Stir in the milk mixture. Spoon into a shallow 2-quart baking dish. Sprinkle the toasted breadcrumbs on top.

6. Bake until heated through, about 25 minutes.


Nutrition Information:

Quickview
247k Calories
28g Protein
6g Total Fat
16g Carbs
42% Health Score
Limit These
Calories
247k
12%

Fat
6g
10%

  Saturated Fat
1g
9%

Carbohydrates
16g
6%

  Sugar
8g
9%

Cholesterol
144mg
48%

Sodium
1204mg
52%

Get Enough Of These
Protein
28g
57%

Vitamin B12
10µg
182%

Vitamin C
104mg
127%

Selenium
55µg
80%

Copper
1mg
55%

Vitamin A
2703IU
54%

Zinc
7mg
51%

Phosphorus
413mg
41%

Folate
113µg
28%

Vitamin B2
0.43mg
25%

Vitamin B6
0.47mg
23%

Magnesium
82mg
21%

Calcium
182mg
18%

Potassium
574mg
16%

Vitamin B1
0.23mg
15%

Vitamin B3
2mg
13%

Vitamin B5
1mg
13%

Vitamin E
1mg
12%

Manganese
0.23mg
11%

Vitamin D
1µg
10%

Iron
1mg
10%

Vitamin K
10µg
10%

Fiber
2g
8%

covered percent of daily need
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