Crabmeat Casserole

This recipe is perfect for large groups of people because it can easily be doubled. Don’t use imitation crab—use real, fresh crabmeat that you’ll find in your local grocery store’s seafood section.

Makes 6 servings

• 1 teaspoon butter
• ¼ cup chopped onion
• 5 large eggs, separated
• 1 pound fresh crabmeat
• 2 tablespoons Dijon mustard
• 2 tablespoons Frank’s RedHot hot sauce
• 1 teaspoon Worcestershire sauce
• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 tablespoons grated Parmesan cheese
• ½ cup shredded cheddar cheese

Preheat the oven to 350°F. Spray a 9- by 9-inch baking dish with cooking spray.

Melt the butter in a saucepan over medium-high heat. Add the onion and cook, stirring, until translucent, 2 to 3 minutes.

In a bowl, beat the egg whites until they form soft peaks, 5 to 6 minutes. Set aside.

In another bowl, mix together the cooked onion, egg yolks, crabmeat, mustard, hot sauce, Worcestershire sauce, salt, and pepper. Fold the beaten egg whites into the crab mixture and transfer the mixture to the prepared baking dish. Sprinkle the Parmesan and cheddar over the top.

Bake for 25 minutes, until puffy and golden brown. Let cool for 5 minutes, then cut into squares and serve.

Nutritional Info (per serving)

Calories 191, fat 9.8 g, protein 22.3 g, carbs 2.2 g, fiber 0.4 g