Directions:
- Place butter in a bowl & microwave on HIGH for 30 seconds. Stir in flour & return to the microwave for 30 seconds.
- Pour milk into a sml jug or lrg coffee mug & heat on HIGH for 1 minute. Then gradually blend heated milk into butter/flour mixture. Cook on HIGH for 2 minutes, whisking every 30 seconds.
- Add next 5 ingredients (tomato puree thru salt & pepper) to the sauce & stir in the crabmeat.
- Sprinkle avocado flesh w/remaining lemon juice. Pile crabmeat filling into avocado halves & sprinkle w/Parmesan cheese.
- Place in a shallow dish & cook on HIGH for 3 minutes. Serve hot w/brown bread & butter.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 305.56 Kcal (1279 kJ) | ||
| Calories from fat | 190.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.11g | 32% | |
|---|---|---|---|
| Cholesterol | 9.81mg | 3% | |
| Sodium | 152.64mg | 6% | |
| Potassium | 571.89mg | 12% | |
| Total Carbs | 16.97g | 6% | |
| Sugars | 3.08g | 12% | |
| Dietary Fiber | 7.83g | 31% | |
| Protein | 15.78g | 32% | |
| Vitamin C | 14.1mg | 24% | |
| Iron | 1.4mg | 8% | |
| Calcium | 91.3mg | 9% | |
| Amount Per 100 g | |||
| Calories | 142.87 Kcal (598 kJ) | ||
| Calories from fat | 88.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.87g | 32% | |
|---|---|---|---|
| Cholesterol | 4.59mg | 3% | |
| Sodium | 71.37mg | 6% | |
| Potassium | 267.4mg | 12% | |
| Total Carbs | 7.93g | 6% | |
| Sugars | 1.44g | 12% | |
| Dietary Fiber | 3.66g | 31% | |
| Protein | 7.38g | 32% | |
| Vitamin C | 6.6mg | 24% | |
| Iron | 0.7mg | 8% | |
| Calcium | 42.7mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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