|Vegetable cooking spray||1 Tablespoon|
|Chopped green pepper||1⁄4 Cup (4 tbs)|
|Chopped sweet red pepper||1⁄4 Cup (4 tbs)|
|Chopped celery||1⁄4 Cup (4 tbs)|
|Minced onion||1 Tablespoon|
|Chopped fresh parsley||1 Tablespoon|
|All purpose flour||1 1⁄2 Tablespoon|
|Skim milk||1 Cup (16 tbs), divided|
|Instant nonfat dry milk powder||1 Cup (16 tbs)|
|Reduced calorie margarine||1 Tablespoon|
|Dry sherry||2 Tablespoon|
|Hot sauce||1⁄8 Teaspoon|
|Lump crabmeat||1 Pound, drained (Use Fresh)|
|White bread slice||4 Ounce (Four 1 Ounce Pieces)|
Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot.
Add chopped! peppers, celery, and onion; saute until tender.
Remove from heat, and stir in chopped parsley.
Combine flour and 1/4 cup milk; stir until smooth.
Combine flour mixture, remaining 3/4 cup milk, milk powder, and margarine in a large saucepan; stir well.
Cook over medium heat, stirring constantly, until mixture is thickened and bubbly.
Remove from heat; stir in sherry, salt, and hot sauce.
Add vegetable mixture to sauce; stir well.
Add crabmeat, stirring lightly.
Spoon crabmeat mixture evenly into 4 gratin dishes coated with cooking spray.
Remove crusts from bread; cut each slice into 4 triangles.
Lightly toast bread triangles.
Arrange gratin dishes on a baking sheet.
Bake crabmeat mixture at 375° for 15 minutes; arrange toast around edges of dishes.
Bake 15 additional minutes or until crabmeat mixture is golden.
Garnish with parsley sprigs, if desired.
Serving size: Complete recipe
Calories 1673 Calories from Fat 226
% Daily Value*
Total Fat 24 g37.1%
Saturated Fat 3 g15.1%
Trans Fat 0 g
Cholesterol 34 mg11.3%
Sodium 3622.9 mg151%
Total Carbohydrates 168 g55.9%
Dietary Fiber 4.9 g19.8%
Sugars 73.6 g
Protein 168 g336.7%
Vitamin A 65.1% Vitamin C 173.2%
Calcium 179.6% Iron 13.4%
*Based on a 2000 Calorie diet