Crab Casserole

Name: Crab Casserole
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 6
Cuisine: Global
Ingredients: 237 milliliters baby spinach; 59 milliliters loosely packed cilantro leaves; 4 egg whites; 59 milliliters chopped fennel bulb; 177 milliliters crumbled feta; 1 Tbsp chopped fresh chives; 1 Tbsp chopped fresh dill; 2 teaspoons minced garlic; 118 milliliters lowfat cottage cheese; 454 grams precooked lump crabmeat; 3 Tbsps olive oil; 59 milliliters grated Parmesan; 8 sheets phyllo dough, thawed; 1 red bell pepper, diced; 1 medium red potato, diced; 3 Tbsps plain soymilk; 473 milliliters sliced Swiss chard, stems removed; 79 milliliters chopped white onion; 1 whole egg; 118 milliliters whole-grain breadcrumbs

You can never have too many main course recipes, so give Crab Casserole a try. One portion of this dish contains around 29g of protein, 15g of fat, and a total of 401 calories. This pescatarian recipe serves 6. It will be a hit at your Autumn event. If you have baby spinach, fennel bulb, egg whites, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes about 45 minutes.

Instructions

Preheat oven to 350F.

Equipment you will use

Oven

Heat 2 tbsp oil in a large pan on medium high heat.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Add potato, onion, pepper and fennel; saut until soft, about 3 minutes.

Ingredients you will need

Fennel

Pepper

Potato

Onion

Add garlic; saut until golden, about 2 minutes. Stir in chard and spinach; cook 2 minutes or until wilted.

Ingredients you will need

Spinach

Garlic

Swiss Chard

Transfer to a bowl and cool. Beat eggs in another bowl. Stir eggs, feta, cottage cheese, soymilk, breadcrumbs, cilantro, dil,l and chives into veggie mix. Fold in crabmeat. Season with salt and pepper. Coat a 9" x 12" pan with cooking spray; dust with 2 tbsp Parmesan.

Ingredients you will need

Salt And Pepper

Cottage Cheese

Cooking Spray

Breadcrumbs

Mixed Vegetables

Cilantro

Crabmeat

Parmesan

Soymilk

Chives

Egg

Feta Cheese

Equipment you will use

Bowl

Frying Pan

Place 1 phyllo sheet in pan; brush with oil.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Layer 3 more phyllo sheets in a row; brush each with oil. Dust with remaining Parmesan. Spoon mix over pastry; top with rest of phyllo; brush each sheet with oil. Score the top to mark off 3" x 6" pieces.

Ingredients you will need

Filo Pastry

Parmesan

Cooking Oil

Bake 35 minutes or until golden. Cool slightly; serve.Preheat oven to 350F.

Equipment you will use

Oven

Heat 2 tbsp oil in a large pan on medium high heat.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Add potato, onion, pepper and fennel; saut until soft, about 3 minutes.

Ingredients you will need

Fennel

Pepper

Potato

Onion

Add garlic; saut until golden, about 2 minutes. Stir in chard and spinach; cook 2 minutes or until wilted.

Ingredients you will need

Spinach

Garlic

Swiss Chard

Ingredients you will need

Salt And Pepper

Cottage Cheese

Cooking Spray

Breadcrumbs

Mixed Vegetables

Cilantro

Crabmeat

Parmesan

Soymilk

Chives

Egg

Feta Cheese

Equipment you will use

Bowl

Frying Pan

Place 1 phyllo sheet in pan; brush with oil.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Ingredients you will need

Filo Pastry

Parmesan

Cooking Oil

Bake 35 minutes or until golden. Cool slightly; serve.

Equipment you will use

Oven

Equipment

Oven

Frying Pan

Bowl

Recommended wine: Chardonnay, Muscadet, Riesling

Shellfish can be paired with Chardonnay, Muscadet, and Riesling. Buttery chardonnay is great for scallops, shrimp, crab, and lobster, while muscadet is a classic pick for mussels, oysters, and clams. If you've got some spice in your shellfish, a semi-dry riesling can balance out the heat. One wine you could try is Trentadue La Storia Chardonnay. It has 4.3 out of 5 stars and a bottle costs about 20 dollars.