Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Crab | 100g cooked | 97 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 dungeness crabs, cleaned
- 2 onions, one whole and one minced
- 1 carrot
- 1/4 lb fresh mushrooms, thinly sliced
- 1/4 cup butter
- Worcestershire Sauce
- 2 tablespoons all-purpose flour
- 1 cup 2% low fat milk
- salt , pepper to tast
- 2 tablespoons old Cheddar Cheese, grated
Directions
Preheat oven to 350 degrees F.
Prepare crabs, clean them and put them in a large pot.
Place one whole onion and 1 carrot into a pot of salted water (sprinkle of salt only!) Boil for 20 minutes.
Shells will change colour when done.
Remove from pot and cool.
Remove meat from shells.
In a large frying pan, saute mushrooms and onions until onions are tender.
Add crabmeat, Worcerstershire sauce, and toss until well blended.
In a bowl, mix flour and milk until smooth and creamy.
Add to crab mixture and stir constantly for about 5 min over medium heat until well blended.
Add salt and pepper and mix well.
Fill 2 shells with crab mixture.
Sprinkle the grated cheese on top.
Bake until cheese melts (about 4 minutes).
Category:Bahamian Recipes
Category:Bahamian Meat Dishes