crab imperial

crab imperial


prep time: 30 minutes
cook time: 20 minutes
ready in: 50 minutes

makes: 6 servings, 6 ounces each

ingredients

  • 2 Tablespoons canola oil
  • 1/2 cup finely chopped onion
  • 1/2 cup diced red or green bell pepper
  • 2 Tablespoons finely chopped celery
  • 2 Tablespoons all-purpose flour
  • 1 cup non-fat milk
  • 1 teaspoon dry mustard
  • dash cayenne pepper
  • 1 lb fresh lump crabmeat, drained
  • 2 Tablespoons chopped parsley
  • 2 Tablespoons butter, melted
  • 1/2 cup toasted breadcrumbs

steps

  1. Melt oil in a heavy saucepan over low heat. Add onion, bell pepper and celery and sauté gently until soft but not browned. Stir in flour and cook 1 minute, stirring constantly. Gradually add milk; cook over medium heat until thickened and bubbly, stirring constantly. Stir in mustard and cayenne. Fold in crabmeat and parsley.
  2. Spoon mixture into lightly greased baking shells or individual casserole dishes. Mix breadcrumbs and butter; sprinkle over crabmeat mixture. Bake at 425°F for 18-20 minutes or until lightly browned.

per serving: 200 calories, 9g total fat, 2g saturated fat, 110mg cholesterol, 340mg sodium, 13g carbohydrates, 1g dietary fiber, 18g protein

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.