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Crab Mornay


Yield: 4 servings

Exchanges per serving:
3 Very Lean Meat
1 Vegetable

Per serving:
Calories 146
Carbohydrate 5.5g
Protein 21.5g
Fat 4.0g
Cholesterol 85mg
Fiber 0.4g
Sodium 478mg

Ingredients:

½ cup dry white wine
¼ cup water
1 teaspoon chicken-flavored bouillon granules
Dash of white pepper
1 cup sliced fresh mushrooms
2 tablespoons sliced green onions
¼ cup skim milk
1 tablespoon corn starch
½ cup (2 ounces) shredded reduced-fat Swiss cheese
2/3 pound fresh lump crabmeat, drained
1 2-ounce jar chopped pimiento, drained
Vegetable cooking spray
Sliced green onions (optional)

Directions:

1. Combine first 4 ingredients in a small saucepan; bring to a boil. Add mushrooms and 2 tablespoons green onions. Cover; reduce heat, and simmer 1 minute or until mushrooms are tender.

2. Combine milk and cornstarch; add to mushroom mixture. Bring to a boil over medium heat; boil 1 minute, stirring constantly. Remove from heat; add cheese, and stir until melted. Stir in crabmeat and pimiento.

3. Spoon crabmeat mixture into 4 baking shells or 4 6-ounce ramekins coated with cooking spray. Broil 3 inches from heat (with electric oven door partially opened) 2 minutes or until hot and bubbly. Garnish with green onions, if desired.

 




Easy 30 Minute Meals



 

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