ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Cheesy Crabmeat Bake

Yield 6 servings.

Ingredients

  • Vegetable cooking spray
  • 1 tablespoon reduced-calorie margarine
  • 1 1/4 cups canned no-salt-added chicken broth, undiluted and divided
  • 1/2 pound fresh mushrooms, quartered
  • 1 pound fresh lump crabmeat, drained
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 1/4 cup plus 2 tablespoons all-purpose flour
  • 3/4 cup 1% low-fat milk, divided
  • 1/2 cup nonfat sour cream alternative
  • 1/4 cup (1 ounce) finely shredded reduced-fat Swiss cheese
  • 1 tablespoon lemon juice
  • 1 teaspoon minced garlic
  • 1 (14-ounce) can artichoke hearts, drained and quartered
  • 2 tablespoons fine, dry breadcrumbs
  • 2 tablespoons freshly grated Parmesan cheese
  • 2 teaspoons reduced-calorie margarine, melted
  • 1/2 teaspoon paprika

Nutrition Information

  • calories 212
  • caloriesfromfat 24 %
  • fat 5.6 g
  • satfat 1.6 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 22 g
  • carbohydrate 17.5 g
  • fiber 0.0 g
  • cholesterol 77 mg
  • iron 0.0 mg
  • sodium 447 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a nonstick skillet with cooking spray; add 1 tablespoon margarine. Place over medium-high heat until margarine melts. Add 1/2 cup broth and mushrooms; cook over high heat until liquid evaporates. Remove from heat; stir in crabmeat, salt, and pepper.

  2. Combine flour and 1/4 cup milk. Combine remaining milk and broth in a saucepan; add flour mixture. Cook over medium heat, stirring constantly, until thick. Remove from heat; stir in sour cream and next 3 ingredients. Stir in crabmeat mixture and artichoke. Spoon into a shallow 2-quart baking dish coated with cooking spray.

  3. Combine breadcrumbs, Parmesan cheese, 2 teaspoons margarine, and paprika. Sprinkle over crabmeat mixture. Bake, uncovered, at 400° for 15 minutes or until lightly browned.

Light and Luscious