
Easy As Pie Crab Quiche

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.
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.
|
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.
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 |
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.