This dish is a natural for Sunday brunch. Serve it with fresh fruit and watercress salad for a simple yet elegant meal.
2 egg whites
1 cut fat-free half-and-half
1 tablespoon chopped fresh tarragon (optional)
1/2 teaspoon salt
1/8 teaspoon ground red pepper
1/2 cup shredded reduced-fat swiss or mozzarella cheese
One 9-inch frozen pie shell
8 ounces jumbo lump crabmeat, picked over to remove shells
1 sprig fresh tarragon (optional)
Pinch of paprika (optional)
Preheat the oven to 325° F.
In a large bowl, wisk together the eggs, egg whites, half-and-half, tarragon (if using), salt, and ground red pepper. Wisk in the cheese.
Place the pie shell on a baking sheet. Arrange the crabmeat in the bottom of the pie shell. Pour the egg mixture on top.
Bake until set and a toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool (quiche should be warm, not hot) then (if using) garnish with the tarragon sprig and/or a dusting of paprika.
Option: If you have crab boil seasoning (such as Old Bay), use about 1 ¼ teaspoons of it in place of the salt and ground red pepper. It’s the perfect flavoring for crab!
Patti’s Pointers: If you can’t find fresh jumbo crabmeat, look for premium handpicked pasteurized crabmeat in the seafood cold case. It comes in 8-ounce tubs and makes a good substitute.
Per serving: 210 calories, 12 g protein, 16g carbohydrate, 12 g fat, 1.5 g saturated fat, 115 mg cholesterol, 0 g dietary fiber, 560 mg sodium
Diet Exchanges: 2 meats, 1 starch, 2 fats, or 1 1/2 carbohydrate choices.