Skip to main content

Crab Casserole

2.9

(3)

This crab dish is as much of a treat as digging in to a good book: It's adapted from a scene in the novel The Hours and featured in The Book Club Cookbook (Tarcher/Putnam), which pairs recipes with great reads. The casserole offers lean protein and doses of vitamin A and folate. Plus, Self substituted soymilk for cream and replaced butter with olive oil, giving this storybook recipe a healthy ending.

Recipe information

  • Yield

    Makes 6 servings

Ingredients

2 1/2 tbsp olive oil
1 medium red potato, diced
1/3 cup chopped white onion
1 red bell pepper, diced
1/4 cup chopped fennel bulb
1 3/4 tsp minced garlic
2 cups sliced Swiss chard, stems removed
1 cup baby spinach
4 egg whites
1 whole egg
3/4 cup crumbled feta
1/2 cup lowfat cottage cheese
3 tbsp plain soymilk
1/2 cup whole-grain breadcrumbs
1/4 cup loosely packed cilantro leaves
1 tbsp chopped fresh dill
1 tbsp chopped fresh chives
1 lb precooked lump crabmeat
Vegetable-oil cooking spray
1/4 cup grated Parmesan
8 sheets phyllo dough, thawed

Preparation

  1. Preheat oven to 350°F. Heat 2 tbsp oil in a large pan on medium high heat. Add potato, onion, pepper and fennel; sauté until soft, about 3 minutes. Add garlic; sauté until golden, about 2 minutes. Stir in chard and spinach; cook 2 minutes or until wilted. 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. Place 1 phyllo sheet in pan; brush with oil. 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. Bake 35 minutes or until golden. Cool slightly; serve.

Nutrition Per Serving

Nutritional analysis per serving: 357 calories
14.5 g fat (5 g saturated fat)
21 g carbohydrates
28 g protein
6 g fiber
#### Nutritional analysis provided by Self
Read More
Khao niaow ma muang, or steamed coconut sticky rice with ripe mango, is a classic in Thai cuisine—and you can make it at home.
This vibrant cilantro pesto recipe blends blanched herbs, Cotija cheese, garlic, and toasted pepitas. Toss with pasta for a fresh and bold spaghetti pesto.
With just a handful of ingredients, this old-fashioned egg custard is the little black dress of dinner party desserts—simple and effortlessly chic.
With rich chocolate flavor and easy customization, this hot cocoa recipe is just the one you want to get you through winter.
This classic 15-minute sauce is your secret weapon for homemade mac and cheese, chowder, lasagna, and more.
Hawai‘i's beloved fried chicken is crispy, sweet, and savory.
Saucy, soy-honey salmon—cut into cubes to speed up the cooking process—makes a savory topping for a quick weeknight bowl.
In this lasagna, soft layers of pasta and béchamel are interspersed with a rich tomato sauce laden with hearty Mediterranean vegetables.