Crab Quiche

Make this healthy quiche for dinner, lunch, or for brunch. It's full of crab and good-for-you vegetables.

Ingredients:

• Nonstick cooking spray
• 3 tablespoons diet margarine
• 1 medium carrot, washed, trimmed, peeled, grated
• 1/2 medium onion, peeled, diced fine
• 1 medium zucchini, washed, trimmed, thinly sliced
• 1/2 medium red sweet pepper, washed, cored, diced fine
• 1/2 cup chopped parsley
• 8 ounces fresh, frozen or canned (and drained) cooked crabmeat
• 3/4 cup crushed saltine crackers
• 1 teaspoon baking powder
• 1/2 teaspoon ground white pepper
• 1 cup refrigerated or frozen egg product
• 1 1/2 cups fat-free milk

Directions:

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 saute 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 bowl, mix crackers with baking powder and pepper; stir to blend. Using pastry cutter or two knives, cut in remaining 2 tablespoons diet margarine. Add egg substitute and milk and mix well. Pour mixture over crab mixture in pie plate. 4. Bake quiche until golden and puffed, about 35 minutes. Let stand for 5 minutes before serving.

Number of Servings: 6