Crab Casserole
serves 6

Crab Casserole

Just in time for crab season, this crab casserole makes a wonderful dinner. 

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2 tablespoons butter
2-3 cloves chopped garlic
1/2 cup chopped onion
2-1/2 tablespoons flour
1 cup low fat milk
2 tablespoons sherry
dash red pepper flakes

4-6 ounces sliced mushrooms
2 tablespoons breadcrumbs
1 tablespoon Parmesan cheese
8 ounce frozen artichokes, thawed (if using canned completely drain)
12-16 ounces crab  (fresh is best, drain if using canned)

1. Pre-heat oven to 450 degrees. Coat a 10x10 oven proof casserole dish with cooking spray.
2. Melt butter in skillet or medium saucepan over medium heat, saute garlic and onions until tender.
3. Whisk in flour, slowly add milk, sherry and red pepper flakes, stir constantly.
4. Simmer sauce until thickened.
5. In a medium skillet over medium heat, cook mushrooms until golden. Set aside.
6. In a small bowl mix breadcrumb and Parmesan cheese.
7. Layer artichokes on bottom of prepared dish, then crab, sauce, mushrooms, and finally the cheese/breadcrumb mixture.
8. Cook uncovered 30 minutes or until hot. 

Calories 175, Fat 6.1g, Cholesterol 79mg, Sodium 370mg
Carbohydrates 12.0g, Fiber 2.4g, Sugars 3.5g, Protein 18.0g