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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 272.4
  • Total Fat: 19.2 g
  • Cholesterol: 75.3 mg
  • Sodium: 503.0 mg
  • Total Carbs: 9.5 g
  • Dietary Fiber: 4.9 g
  • Protein: 17.9 g

View full nutritional breakdown of Cyndi's Awesome Crab Bake calories by ingredient
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Cyndi's Awesome Crab Bake

Submitted by: CYNDIDAVISUSA
Cyndi's Awesome Crab Bake

Introduction

These started as a low carb faux potato dish for thanksgiving. You can have that if you like, by simply leaving out the crab in this recipe. But in our trial run my family said, "Dang...this'd be great with crab in it..." and so...here it is. Leave the bacon out for lent. Have it with a salad and it's a great main dish for under 300 calories and 5 grams of carbs per serving. This is NOT a low fat dish. But you can cut a lot of the fat out by using reduced fat cheese and light sour cream. The picture is of the faux potatoes without the crab, so they will be a tad more full with it. These started as a low carb faux potato dish for thanksgiving. You can have that if you like, by simply leaving out the crab in this recipe. But in our trial run my family said, "Dang...this'd be great with crab in it..." and so...here it is. Leave the bacon out for lent. Have it with a salad and it's a great main dish for under 300 calories and 5 grams of carbs per serving. This is NOT a low fat dish. But you can cut a lot of the fat out by using reduced fat cheese and light sour cream. The picture is of the faux potatoes without the crab, so they will be a tad more full with it.
Number of Servings: 4

Ingredients

    Cauliflower, frozen, cooked, 4 cup (1" pieces)
    Sour Cream, .5 cup
    Chopped Chives, 1 tsp
    Colby Cheese, .5 cup, shredded
    Monterey Cheese, .5 cup, shredded
    Crab, canned, 1 can (6.5 oz), drained
    Butter, salted, 1 tbsp
    Garlic powder, .5 tsp
    Salt, 1 dash
    Pepper, black, 1 dash

Directions

Cook cauliflower until tender [I use frozen and the microwave with NO water added for 10 minutes on high]. Preheat oven to 400F. Chop fine with pastry blender, potato masher or knife. Add all ingredients together in a medium bowl, fold until mixed. Use cooking spray on 4 seven ounce ramekins or other small oven safe dishes and spoon mixture into dishes. Place all small dishes on a cookie sheet for easier handling. Bake for 15 minutes on middle rack and then broil for a few minutes until top is golden brown. Makes 4 servings, but you may want to make extra, cuz...OMG this is good.

Number of Servings: 4

Recipe submitted by SparkPeople user CYNDIDAVISUSA.






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Member Ratings For This Recipe

  • This recipe was fantastic. It was really filling though. I had made a huge salad to go with it and found that I couldn't finish my whole dish. I highly recommend it though - 1/25/09

    Reply from CYNDIDAVISUSA (1/26/09)
    Thanks! I agree, it is filling...sadly, it's so darn good, I can eat two servings! I don't, but I can! LOL


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  • Made this last night! It was really good! I added broccoli because I had some extra crab and put in a casserole dish. Very tasty! - 1/20/09

    Reply from CYNDIDAVISUSA (1/23/09)
    Thanks! I had thought of broccoli in it too...my peeps are bad on the broccoli, but I may add it to mine. Another beautiful thing about ramekins. Heh.


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  • I used two bags of mixed frozen vegs that had cauliflower in them, fat free sour cream and cheddar, crab, garlic, olive oil, pepper, chives, garlic powder, and ground mustard. I didn't blend everything up but rather just mixed it all in a casserole dish. Yum!! Thanks for the idea! - 12/1/08

    Reply from CYNDIDAVISUSA (1/23/09)
    Sounds good! I am afraid of the casserole dish. The ramekin is my portion control, which i need with this recipe. Had it tonight with Baked Tilapia [in my cookbook]. I would eat the whole dish if I could. I'm glad you liked it!


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