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Skinny Crab Quiche Recipe

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Crabmeat, zucchini, cheddar cheese and green onions flavor this savory crustless quiche. "I take this to potlucks, cut into appetizer-size slices," says Nancy Romero of Clarkston, Washington. "As a diabetic, I know there will be at least one dish there I can eat guilt-free."

This recipe is:

Healthy

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6 Servings
Prep: 15 min. Bake: 25 min. + standing

Ingredients

1 can (6 ounces) crabmeat, drained, flaked and cartilage removed
1-1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
1/2 cup shredded zucchini
1/3 cup chopped green onions
1-1/2 cups egg substitute
1 can (12 ounces) fat-free evaporated milk
3/4 teaspoon ground mustard
1/2 teaspoon salt
1/4 teaspoon salt-free lemon-pepper seasoning
Dash paprika

Directions

In a bowl, combine the crab, cheese, zucchini and onions. Press onto the bottom and up the sides of a 9-in. deep-dish pie plate coated with cooking spray. In another bowl, combine the egg substitute, milk, mustard, salt and lemon-pepper; mix well. Pour into crust. Sprinkle with paprika.
Bake, uncovered, at 400° for 25-30 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yield: 6 servings.

Nutritional Analysis: One slice equals 223 calories, 9 g fat (5 g saturated fat), 50 mg cholesterol, 736 mg sodium, 10 g carbohydrate, 0.55 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat-free milk.

Skinny Crab Quiche published in Light & Tasty February/March 2004, p43