Crabmeat Melange Recipe
Lots of taste, but low in calories. Melange is French for mixture! It is not quite a casserole, but could certainly be done as one. Would be good for a potluck in a nice casserole dish.
Ingredients
- 1 cauliflower (about 1 and 1/2 pounds)
- 12 Brussel Sprouts (or more)
- 1 Tbsp. butter
- 2 Tbsp. flour
- 1 cup skim milk
- 8 oz. crabmeat
- 1 Tbsp. Old Bay Seasoning
Directions
- Break cauliflower in large flowerettes. Clean Brussel Sprouts, removing any leaves that aren't good. Cut off the ends and make an "x" in each end with a knife (helps then cook better).
- Cook them in lightly salted water for about 10 to 15 minutes.
- Drain and keep warm.
- Melt butter in a pan, and stir in flour.
- Gradually add milk, and cook, stirring until thickened.
- Simmer about 5 minutes, add the crabmeat, and season with pepper and Old Bay.
- Arrange vegetables on a hot platter, and pour crab sauce over them.
- Sprinkle more Old Bay Seasoning on top.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 121g | |
| Recipe makes 6 servings | |
| Calories 95 | |
| Calories from Fat 23 | 24% |
| Total Fat 2.59g | 3% |
| Saturated Fat 1.37g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 40mg | 13% |
| Sodium 182mg | 8% |
| Potassium 344mg | 10% |
| Total Carbs 7.6g | 2% |
| Dietary Fiber 1.4g | 5% |
| Sugars 3.07g | 2% |
| Protein 10.62g | 17% |
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Reviews
August 16, 2012
It seems to be from French mélange which translates as mixture. All I know is that it was delicious! I do use canned milk in the recipe, but whatever you are used to using would be fine.I've cooked/tasted this recipe!
Comments
August 16, 2012Wow! This would make a great recipe for Lent. I am not sure what a melange is, however any thing with crab meat has to be good right?1 reply
