|Plain flour||1⁄3 Cup (5.33 tbs)|
|Dry mustard||1⁄2 Teaspoon|
|Milk||2 Cup (32 tbs)|
|Onion||1 , finely chopped|
|Canned crabmeat||340 Gram, drained|
|Hard boiled eggs||2 , sliced|
|Finely grated cheese||1⁄2 Cup (8 tbs)|
|Corn flake crumbs||2 Tablespoon|
Melt butter for 1 minute on HIGH.
Stir in flour and mustard.
Cook a further 1 minute on HIGH.
Gradually stir in milk.
Cook for 4-5 minutes on HIGH, stirring every 2 minutes.
Stir in onion, crab meat, eggs, salt and pepper and 1/4 cup cheese.
Place into 1-litre serving dish.
Sprinkle with cornflake crumbs and remaining cheese.
Cook for 8-9 minutes on MEDIUM.
Serve with fresh garden salad.
Calories 332 Calories from Fat 172
% Daily Value*
Total Fat 19 g30%
Saturated Fat 10.7 g53.3%
Trans Fat 0 g
Cholesterol 177.2 mg59.1%
Sodium 765.9 mg31.9%
Total Carbohydrates 18 g6.2%
Dietary Fiber 0.79 g3.2%
Sugars 5.7 g
Protein 22 g43.5%
Vitamin A 12.5% Vitamin C 4.7%
Calcium 32.5% Iron 11.4%
*Based on a 2000 Calorie diet