| Level: | Intermediate |
| Total: | 1 hr |
| Prep: | 30 min |
| Cook: | 30 min |
| Yield: | 12 servings |
| Level: | Intermediate |
| Total: | 1 hr |
| Prep: | 30 min |
| Cook: | 30 min |
| Yield: | 12 servings |
Ingredients
- Softened butter, for greasing ramekins
- 1 egg, beaten (egg substitute can be used)
- 2 tablespoons bread crumbs
- 8 ounces Maryland blue crabmeat
- 1/4 cup chopped onion
- 1 teaspoon seafood seasoning
- 1 tablespoon margarine
- 1 tablespoon flour
- 1/2 cup low-fat yogurt
- 1/4 cup low-fat Parmesan
- 1 teaspoon seafood seasoning
- 1 tablespoon chopped pimento
- 8 ounces Maryland blue crabmeat
- 1/4 cup light mayonnaise
- 1 clove garlic, finely minced
- 1 teaspoon finely chopped onion
- 2 teaspoons lemon juice
- 12 tablespoons chopped, cooked vegetable of choice; such as asparagus, chopped spinach or artichoke hearts
Instructions
- Preheat the oven to 350 degrees F.
- Butter 12 (2 1/2-inch) ramekins or small bowls. Combine all of the appetizer ingredients. Press the mixture into the prepared ramekins, leaving a hollow in the middle of each ramekin. Bake until the edges begin to brown, about 15 minutes.
- In saucepan over low heat, combine margarine and flour. When blended, add all remaining ingredients except lemon juice and vegetables. Cook until bubbly. Add lemon juice. Into center of each ramekin, place a tablespoon of vegetables. Cover with approximately 2 tablespoons of sauce. Bake for 5 minutes. Garnish and serve hot.
Nutrition Facts
| Serving Size | 1 of 12 servings |
| Calories | 98 |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Carbohydrates | 4 g |
| Dietary Fiber | 0 g |
| Sugar | 1 g |
| Protein | 9 g |
| Cholesterol | 55 mg |
| Sodium | 320 mg |
| Serving Size | 1 of 12 servings |
| Calories | 98 |
| Total Fat | 5 g |
| Saturated Fat | 2 g |
| Carbohydrates | 4 g |
| Dietary Fiber | 0 g |
| Sugar | 1 g |
| Protein | 9 g |
| Cholesterol | 55 mg |
| Sodium | 320 mg |
Reviews
Really tasty and not too heavy. Will make again and again.