Directions:
- Preheat oven to 325
- To prepare flan, combine first 3 ingedients in a bowl and whisk. Stir in crabmeat, green onions, 1/4 tsp salt, and pepper. Divide the mixture evenly among 4 (6-ounce) custard cups or ramekins coated with cooking spray. Place cups on a baking sheet. Bake st 325 for 50 minutes or until a knife inserted in center comes out clean. Remove cups from baking sheet. Loosen the edges of custards with a knife or rubber spatula. Place a small plate upside down, on top of each cup, invert onto plates. Keep warm.
- To prepare soup; heat oil in a dutch oven over medium heat. Add chopped onion and garlic; saute 5 minutes. Stir in broth, 2 cups peas, and 1/4 tsp salt. Bring to a boil; reduce heat and simmer 20 minutes or until peas are tender. Cool slightly. Place the soup and the spinach in a blender, and process until smooth. Set aside and keep warm. Add 1/2 cup peas to pan, and cook, covered, 4 minutes or until just tender.
- Place 1/2 cup chopped tomato into each of the 4 soup bowls. Arrange 1 flan on top of the tomato, and ladle 1 cup soup around each flan. Top each serving with 2 tbsp steamed peas.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 279.62 Kcal (1171 kJ) | ||
| Calories from fat | 31.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.54g | 5% | |
|---|---|---|---|
| Cholesterol | 47.73mg | 16% | |
| Sodium | 780.44mg | 33% | |
| Potassium | 993.75mg | 21% | |
| Total Carbs | 24.19g | 8% | |
| Sugars | 14.3g | 57% | |
| Dietary Fiber | 5.95g | 24% | |
| Protein | 36.45g | 73% | |
| Vitamin C | 53.5mg | 89% | |
| Iron | 5.4mg | 30% | |
| Calcium | 223.8mg | 22% | |
| Amount Per 100 g | |||
| Calories | 57.02 Kcal (239 kJ) | ||
| Calories from fat | 6.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.72g | 5% | |
|---|---|---|---|
| Cholesterol | 9.73mg | 16% | |
| Sodium | 159.14mg | 33% | |
| Potassium | 202.63mg | 21% | |
| Total Carbs | 4.93g | 8% | |
| Sugars | 2.92g | 57% | |
| Dietary Fiber | 1.21g | 24% | |
| Protein | 7.43g | 73% | |
| Vitamin C | 10.9mg | 89% | |
| Iron | 1.1mg | 30% | |
| Calcium | 45.6mg | 22% | |
* 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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