Crustless Crab Quiche Magnifique

You can also use a combination of 1/2 cup real half-and-half and 1 cup of fat-free half-and-half. Make a crustless quiche by spraying a deep-dish pie plate generously with canola cooking spray and dusting the pan with breadcrumbs then just pour in the filling and bake as directed (about 50 minutes).

Makes 8 servings

1/3 cup plain or Italian-style breadcrumbs
2 large eggs
1/2 cup egg substitute
1 1/2 cups fat-free half-and-half (or 1/2 cup half-and-half plus 1 cup fat-free half-and-half)
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon seafood seasoning (like OLD BAY brand)
1/4 teaspoon black pepper
1/8 teaspoon freshly grated nutmeg
1/2 cup shredded reduced-fat Monterey Jack cheese (2 ounces)
1/2 cup shredded reduced-fat Swiss cheese (2 ounces)
1/2 pound lump crabmeat, picked over (about 1 3/4 cups)

1. Preheat oven to 375 degrees with oven rack in the middle position. Coat a deep pie dish generously with canola cooking spray. Add breadcrumbs and cover the inside of pie plate with them by tilting the plate around.
2. Add eggs, egg substitute, fat-free half-and-half, parsley, cilantro, seafood seasoning, black pepper and nutmeg to large mixing bowl and beat on medium until well blended. Stir in cheeses and crabmeat.
3. Pour mixture into prepared pie plate and bake until filling puffs and is nicely set in center (about 50 minutes). Cool in pie plate on rack for 15 minutes and serve!

Per serving: 156 calories, 17 g protein, 17 g carbohydrate, 4.6 g fat (2 g saturated fat, 1.3 g monounsaturated,
.5 g polyunsaturated fat), 91 mg cholesterol, .3 g fiber, around 400 mg sodium. Calories from fat: 27 percent.
Omega-3 fatty acids = .1 g, Omega-6 fatty acids = .4 g