Creamed Crab

Name: Creamed Crab
Prep time: 15 min
Total time: 15 min
Yield: 4 servings.
Ingredients: 1/4 cup all-purpose flour; 1 package (1/2 ounce) butter-flavored granules; 2-1/2 cups fat-free milk; 3 tablespoons reduced-fat mayonnaise; 1-1/2 teaspoons ground mustard; 1 teaspoon hot pepper sauce; 1/4 teaspoon pepper; 2 cans (6 ounces each) crabmeat, drained, flaked and cartilage removed or 2 cups imitation crabmeat; 2 hard-boiled large egg whites, chopped; Hot cooked rice

"This snappy crab sauce is so delicious over steamed rice that your guests will never guess it's good for them," remarks Emily Chaney of Penobscot, Maine. "Complete the meal with green beans, a tossed salad and fruit for dessert," she recommends.

Ingredients

1/4 cup all-purpose flour
1 package (1/2 ounce) butter-flavored granules
2-1/2 cups fat-free milk
3 tablespoons reduced-fat mayonnaise
1-1/2 teaspoons ground mustard
1 teaspoon hot pepper sauce
1/4 teaspoon pepper
2 cans (6 ounces each) crabmeat, drained, flaked and cartilage removed or 2 cups imitation crabmeat
2 hard-boiled large egg whites, chopped
Hot cooked rice

Directions

In a large saucepan, combine flour and butter-flavored granules. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thicken and bubbly.
Stir in the mayonnaise, mustard, hot pepper sauce and pepper until smooth. Stir in crab and cooked egg whites; heat through. Serve with rice.

Editor's Note

This recipe was tested with Butter Buds butter-flavored mix. Look for it in the spice aisle.

Nutrition Facts

1 each: 185 calories, 4g fat (0 saturated fat), 61mg cholesterol, 446mg sodium, 16g carbohydrate (0 sugars, 0 fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 1 fat-free milk, 1/2 starch.

Originally published as Creamed Crab in Quick Cooking July/August 2000