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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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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