Recipe: Crustless Crab Quiche

CRUSTLESS CRAB QUICHE

2 tsp olive oil
1 whole onion, chopped
1 whole red bell pepper, cored, seeded and chopped
3/4 lb fresh mushrooms, sliced
2 large eggs
2 large egg whites
1 1/2 cups nonfat cottage cheese
1/2 cup nonfat plain yogurt
1/4 cup all-purpose flour
1/4 cup grated fresh parmesan cheese
1/4 tsp cayenne
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/2 lb lump crabmeat, cooked and drained, picked over
1/2 cup sharp cheddar cheese, grated
1/4 cup scallion, chopped

Preheat oven to 350 degrees F. Lightly oil a 10-inch pie plate or porcelain quiche dish or coat it with non-stick cooking spray.

In a large nonstick skillet, heat 1 teaspoon of the oil over medium-high heat. Add onions and peppers and cook, stirring until softened, about 5 minutes. Transfer to a mixing bowl.

Add the remaining 1 teaspoon oil to the skillet and heat over high heat. Add mushrooms and cook, stirring, until they have softened and most of their liquid has evaporated, 5-7 minutes. Add to the onion mixture.

In a food processor or blender, blend eggs, egg whites, cottage cheese, yogurt, flour, Parmesan, ground red pepper, salt and pepper until smooth; mix with the vegetable mixture. With a rubber spatula, fold in crab, cheddar and scallions. Pour into the prepared baking dish.

Bake for 40-50 minutes or until a knife inserted into the center comes out clean. Let stand for 5 minutes before serving.

Makes 1 (10-inch) quiche for 6 servings
Source: Eating Well Magazine, March/April 1996