Crab Scramble Casserole

Crab Scramble Casserole

NUTRITIONAL INFORMATION

[typical values per 100g]:

Calories: 617

Protein: 38.1 g

Carbohydrates: 84.3 g

Sugars: 38.2 g

Fat: 15.0 g

Saturated Fat: 2.0 g

Fiber: 8.1 g

Sodium: 620.3 mg

Preparation: 15 Minutes

Cook Time: 50 Minutes

Serves: 1

Storage Info: N/A

1. Please note that this recipe requires at least 4 hours of refrigeration time, which is not reflected in the prep time.

2. Pour 1 teaspoon of the oil into a small baking dish; tilt dish to coat bottom.

3. Beat egg substitute, milk, pepper, and dill weed in a medium bowl with a fork or wire whisk until well blended.

4. Stir in crabmeat (chopped), cream cheese (cut into 1/2-inch cubes), and green onion (chopped).

5. Pour into baking dish. Cover and refrigerate at least 4 to 24 hours.

6. When ready to prepare meal, preheat oven to 350°F.

7. Wash potatoes and onion; peel onion. Cut potatoes and onion into wedges. Cut baby carrots in half lengthwise.

8. Place potatoes, onions, and carrots in a bowl; drizzle with remaining 1 teaspoon of oil and sprinkle with garlic powder. Toss to coat.

9. Spread in a single layer on a shallow baking pan lightly coated with non-stick cooking spray.

10. Bake vegetables and egg-crab mixture uncovered for 45 to 50 minutes, or until vegetables are tender and egg is set.

11. Enjoy a fresh, peeled banana and yogurt for dessert.

Nutrition Bug value

INGREDIENTS:

2 tsp canola oil

½ cup liquid-egg substitute

2 tbsp milk, fat-free 

⅛ tsp black pepper

⅛ tsp dill weed, ground

2 oz crab, imitation

2 tbsp cream cheese, fat-free

1 tsp green onion, chopped  

4 oz red potatoes

¼ onion, yellow

8 baby carrots

⅛ tsp garlic powder

1 banana, medium

6 oz yogurt, fat-free, favorite flavor