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From Virginia Wiedemann:  "How about an all purpose breakfast, lunch, or supper casserole? It's a healthy version of those "Impossible Pies" that are usually so high fat."

Seafood Quiche

6 ounces fake crabmeat
1 whole egg plus 3 egg whites
2 Tbsp. grated onion
2-1/2 cups 1% milk
4 oz. fresh mushrooms
1 Tbsp. canola oil
3/4 cup low-fat Bisquick
1 Tbsp. dry butter buds
3 oz. low fat Jarlsberg cheese, grated
1/8 tsp. grated nutmeg
1 Tbsp. lemon juice
salt & freshly ground pepper

Heat oven to 350° F. and spray a 9" pie pan with cooking spray.  Cut "crabmeat" into small pieces and toss with lemon juice and grated onion.  Sauté mushrooms in canola oil, remove from heat, and mix in the dry butter buds.  Beat eggs; add milk.  Then add the rest of the ingredients.  Pour into pie plate and bake about 35 to 50 minutes until it tests done.  It will be puffy.  Let sit 10 minutes to firm up before serving. 

You can eat 1/4 of this big pie for fewer calories and fat grams than 1/8 of the usual recipes of this type.














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