Creamy Crab Bake
* Prep Time: 15 minutes
* Total Time: 20 minutes
* Serves: 6
* 2 tablespoons margarine, canola-based, trans-fat free
* 3/4 cups green onion, chopped
* 2 tablespoons parsley, fresh, chopped
* 1 tablespoons cornstarch
* 12 fluid ounces evaporated skim milk, canned
* 1/2 teaspoons mustard, any flavor
* 2 pounds crab, ( I like to use real crab meat, but imitation works just fine)
* 3 ounces cheddar cheese, low-fat
* Preheat oven to 375°F.
* Wash and chop parsley and green onions.
* Melt margarine in a saucepan over medium heat, and saute´ parsley and onions until tender.
* Whisk cornstarch with evaporated milk; stir in mustard. Slowly add to onion mixture, and stir until smooth and thickened. Remove from heat. Gently stir in crab (chopped).
* Pour in a 2-quart casserole dish lightly coated with cooking spray. Sprinkle with cheese (shredded), and bake for 15 minutes or until cheese is melted and bubbly.
* Serve with a tossed salad and crusty whole grain bread, if desired.
Seafood Stuffed Mushroom Caps
*Prep Time: 20 minutes
*Total Time: 25 minute
*32 mushrooms (any type), large
*6 ounces cream cheese, fat-free
*1/2 cup cheese, Swiss, low-fat, shredded
*6 1/2 ounces crab, canned, drained
*2 tablespoons chives, fresh
*1 teaspoon garlic, chopped
* Preheat oven to 375°F.
*Clean mushrooms and remove stems.
*Place the mushroom caps hollow-side down on a baking sheet and bake 10 to 12 minutes until slightly softened.
*Transfer to paper towels to drain. Allow to cool for 10 minutes or more. Meanwhile, in a small mixing bowl, combine cream cheese, Swiss cheese, crabmeat, chives and garlic.
*Wash and dry the same baking sheet. Turn the mushroom caps hollow-side up and arrange on the baking sheet.
*Spoon the crab mixture in small mounds into the mushroom cavities.
*Bake for 12 to 15 minutes until slightly golden and cheese is melted. Serve hot.
Below is a listing of some free foods for you to enjoy.
These are foods that you can eat without counting. A free food or drink is one that contains less than 20 calories and 5 grams or less of carbohydrate per serving. If your serving of a food contains more than 5 grams of carbohydrate, you should count it in your meal plan.
Examples of free foods:
* Bouillon or broth
* Carbonated or mineral water
* Club soda
* Coffee or tea
* Diet soft drinks
* Drink mixes, sugar-free
* Tonic water, sugar free
* Sugar-free hard candy
* Sugar-free Jell-O
* Sugar-free gum
* Jam or jelly, light or low-sugar, 2 tsp.
* Sugar free syrup, 2 tsp.
You should spread out free foods throughout the day and not eat them in one sitting.