Crustless Crab Quiche

4 eggs
1 cup light sour cream
1 cup small curd 2% low-sodium cottage cheese
3/4 cup grated Parmesan cheese
1/4 cup scallions, chopped
1/4 cup whole wheat flour
1 tsp. Old Bay Seasoning
4 drops Tabasco sauce
pinch nutmeg
8 oz. imitation crab meat, chopped
2 cup shredded Monterey Jack cheese

Old Bay seasoning is high in sodium; for a lower-sodium dish, try replacing this ingredient with one of the Mrs. Dash blends or other herbs of your choice. You can also substitute 2 egg whites for one of the eggs, and 2% cheese instead of whole-fat.

Preheat oven to 350 degrees Fahrenheit.

Lightly spray a 10-inch glass pie plate with olive oil spray. In a large bowl, mix together everything except the crab and cheese. Stir in the crabmeat and Monterey Jack cheese, and pour into prepared pie plate.

Bake for 45 - 60 minutes until puffed and golden brown.*

*If short on time, microwave on high for 15 minutes and then bake for another 10 minutes.

Let stand for 10 minutes before slicing.

Serving Size: Serves 8