Quick Crab Quiche

Ingredients

 

3 tablespoons margarine

 8 ounces fresh, frozen or canned (and drained) crabmeat

  1 medium carrot, washed, trimmed, peeled, grated

3/4 cup cracker meal

1/2 medium onion, peeled, diced fine

 1 teaspoon baking powder

  1 medium zucchini, washed, trimmed, thinly sliced

1/2 teaspoon white pepper

  1/2 medium red bell pepper, washed, cored, diced fin

e 1 cup egg substitute or egg whites

  1/2 cup chopped parsley

 1 1/2 cups fat free milk

• 1
  Preheat oven to 375 degrees F.
• 2
  Spray large nonstick skillet with cooking spray. Add 1 tablespoon diet margarine and melt over medium heat. Add carrot, onion, zucchini, red pepper and parsley and sauté until vegetables are just tender, about 5-6 minutes. Stir in crabmeat. Transfer mixture to 9 inch pie plate that has been liberally coated with nonstick cooking spray.
• 3
  In medium size bowl, mix cracker meal with baking powder; stir to blend. Add white pepper. Using pastry cutter or two knives, cut in remaining 2 tablespoons diet margarine. Add egg substitute and milk and mix well. Pour mixture over vegetables/crab in pie plate.
• 4
  Bake quiche until golden and puffed, about 35 minutes. Let stand for 5 minutes before serving.