Crustless Crawfish Quiche

Quincy L. Cheek, Bollich, Patricia A.

This quiche recipe is very Versatile. You can substitute other seafood such as crabmeat or shrimp for the crawfish. You can even try other meats.

Yield: 6 Servings

1 tablespoon diet margarine OR 1 ½ teaspoons oil
1 clove garlic, crushed
¼ cup or more green onions
8 ounces crawfish tails, lightly rinsed
Creole Seasoning
1 cup grated sharp reduced fat cheddar cheese
1 cup cholesterol free egg substitute
1 cup evaporated skimmed milk
½ teaspoon dry mustard
1/8 teaspoon pepper

In skillet, melt margarine. Saute garlic and onions briefly. Add crawfish. Remove from heat, cool slightly. Sprinkle mixture with seasoned salt. (If using boiled crawfish instead of packaged ones, you may not need the seasoned salt.) Mixture should be lukewarm. Stir in cheese. It may melt slightly but should not melt much at this point. Put mixture in the bottom of a pie plate that has been sprayed with vegetable oil cooking spray. Mix egg substitute, milk, mustard, and pepper. Pour over mixture in pie pan. Sprinkle with paprika. Bake at 400 degrees for 30 minutes or until set. Crabmeat or shrimp may be substituted for the crawfish.

Per Serving: Cal         Fat(g)    %Fat Cal     Sat Fat(g)    Chol(mg)     Sod(mg) 
                       176           6.4                 33                 2.6                83              316
4/13/2010 10:22:38 PM
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