Photo: Elle Hughes
Estimated Nutrition (whole recipe, rough)
465
Calories
19g
Protein
38g
Fat
13g
Carbs
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Mustard | 1 tsp (5g) yellow | 3 |
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
- vegetable oil spray
- 1 teaspoon light stick margarine
- ½ cup finely chopped onion
- 1 pound crabmeat, shells and cartilage discarded
- 2 tablespoons Dijon mustard
- 1 teaspoon Worcestershire sauce
- whites of 4 large eggs, stiffly beaten
- 2 tablespoons grated or shredded Parmesan cheese
Directions
1
Preheat the oven to 350°F.
2
Lightly spray a 9-inch square casserole dish or baking pan with vegetable oil spray.
3
In a small saucepan, melt the margarine over medium-high heat.
4
Cook the onion 2 to 3 minutes.
5
Transfer the onion to a medium bowl.
6
Stir in the crabmeat, mustard, and Worcestershire sauce.
7
Slowly fold in the beaten egg whites.
8
Pour the mixture into the casserole dish.
9
Sprinkle the mixture with the cheese.
10
Bake for 25 minutes, or until lightly browned.
11
Remove from the oven and cut into rectangles.
12
Serve immediately.
Recipe sourced from
fandom