Ingredients
| large EGGS |
6
|
| cooking spray | |
| buttermilk baking mix |
1/2 cup
|
| fat-free half-and-half |
3/4 cup
|
| (6 ounces each) crab meat, well-drained |
2 cans
|
| crisp-tender cooked fresh asparagus, cut into 2-inch pieces |
1 cup
|
| shredded Swiss cheese |
1 cup
|
| dried minced onions |
1 Tbsp.
|
| salt |
1/2 tsp.
|
| white pepper |
1/8 tsp.
|
Directions
- PREHEAT oven to 350°F. SPRAY a 9-inch deep dish pie plate with cooking spray; SET aside.
- BEAT eggs with a wire whisk in medium bowl.
- COMBINE baking mix and half-and-half in a small bowl. ADD baking mix mixture to eggs, mixing until smooth. STIR in crab, asparagus, cheese and seasonings.
- POUR mixture into prepared pie plate.
- BAKE 45 to 50 minutes or until center is set. COOL on wire rack 15 minutes before cutting into wedges to serve.
Insider Tips
- Substitute canned white tuna for the crab, and cheddar cheese for Swiss.
- This recipe is an excellent source of choline and protein, and a good source of vitamin A.
Nutritional Info
Per Serving: 1/6 of Recipe
| Calories |
217
|
| Total fat |
12 g
|
| Saturated fat |
5 g
|
| Polyunsaturated fat |
1 g
|
| Monounsaturated fat |
4 g
|
| Cholesterol |
267 mg
|
| Sodium |
613 mg
|
| Carbohydrates |
5 g
|
| Fiber |
0 g
|
| Sugar |
3 g
|
| Protein |
22 g
|
| Vitamin A |
144 mcg
|
| Vitamin D |
1 mcg
|
| Folate |
28 mcg
|
| Choline |
158 mg
|
| Calcium |
312 mg
|
| Iron |
1 mg
|
| Potassium |
235 mg
|