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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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This crab dish is as much of a treat as digging in to a good book: It's adapted from a scene in the novel The Hours and featured in The Book Club Cookbook (Tarcher/Putnam), which pairs recipes with great reads. The casserole offers lean protein and doses of vitamin A and folate. Plus, Self substituted soymilk for cream and replaced butter with olive oil, giving this storybook recipe a healthy ending. Ingredients:
2 1/2 tbsp olive oil |
1 medium red potato, diced |
1/3 cup chopped white onion |
1 red bell pepper, diced |
1/4 cup chopped fennel bulb |
1 3/4 tsp minced garlic |
2 cups sliced swiss chard, stems removed |
1 cup baby spinach |
4 egg whites |
1 whole egg |
3/4 cup crumbled feta |
1/2 cup lowfat cottage cheese |
3 tbsp plain soymilk |
1/2 cup whole-grain breadcrumbs |
1/4 cup loosely packed cilantro leaves |
1 tbsp chopped fresh dill |
1 tbsp chopped fresh chives |
1 lb precooked lump crabmeat |
vegetable-oil cooking spray |
1/4 cup grated parmesan |
8 sheets phyllo dough, thawed |
Directions:
1. Preheat oven to 350°F. Heat 2 tbsp oil in a large pan on medium high heat. Add potato, onion, pepper and fennel; sauté until soft, about 3 minutes. Add garlic; sauté until golden, about 2 minutes. Stir in chard and spinach; cook 2 minutes or until wilted. Transfer to a bowl and cool. Beat eggs in another bowl. Stir eggs, feta, cottage cheese, soymilk, breadcrumbs, cilantro, dil,l and chives into veggie mix. Fold in crabmeat. Season with salt and pepper. Coat a 9 x 12 pan with cooking spray; dust with 2 tbsp Parmesan. Place 1 phyllo sheet in pan; brush with oil. Layer 3 more phyllo sheets in a row; brush each with oil. Dust with remaining Parmesan. Spoon mix over pastry; top with rest of phyllo; brush each sheet with oil. Score the top to mark off 3 x 6 pieces. Bake 35 minutes or until golden. Cool slightly; serve.
2. Nutritional analysis per serving: 357 calories, 14.5 g fat (5 g saturated fat), 21 g carbohydrates, 28 g protein, 6 g fiber Nutritional analysis provided by Self
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