Fish

Baked Crab and Broccoli takes 10 minutes to prepare.

Baked Crab and Broccoli takes 20 minutes to cook.

Baked Crab and Broccoli makes 1 servings.

The ingredients for Baked Crab and Broccoli are:

Broccoli, fresh, 1 cup, chopped
Mushrooms, fresh, 1 cup slices
Garlic, 3 cloves
Milk, nonfat, 1/2 cup
1 Tbsp. Whole Wheat Flour
Cabot 75% Light Vermont Cheddar 1 oz
Melba Toast, Wheat, 3 toast, finely crushed
crab claw meat, 5 oz.

Here is how you make Baked Crab and Broccoli:

Preheat oven to 400 degrees F.Steam broccoli until crisp-tender, drain. Arrange broccoli and crab meat in casserole dish, coated with non-fat cooking spray. Set aside.Spray skillet with cooking spray. Saute mushrooms and garlic until tender. Sprinkle vegetables with flour and freshly ground pepper. Stir in milk.Cook sauce, stirring, until thickened. Add cheddar cheese; stir until melted. Spoon sauce on top of broccoli and crabmeat. Cover with foil. Bake 15-20 minutes, until bubbling. Sprinkle with melba toast crumbs; return to oven and bake until golden brown.Number of Servings: 1Recipe submitted by SparkPeople user RAVENSONG37.

The nutritional information for Baked Crab and Broccoli is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 586.2

• Total Fat: 6.0 g
• Cholesterol: 132.5 mg
• Sodium: 917.4 mg
• Total Carbs: 82.2 g
• Dietary Fiber: 14.0 g
• Protein: 43.5 g