Crabmeat Melange Recipe

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1 vote | 744 views

Lots of taste, but low in calories. Melange is French for mixture! It is not quite a casserole, but could certainly be done as one. Would be good for a potluck in a nice casserole dish.

Prep time:
Cook time:
Servings: 6 servings
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Ingredients

Cost per serving $1.32 view details
  • 1 cauliflower (about 1 and 1/2 pounds)
  • 12 Brussel Sprouts (or more)
  • 1 Tbsp. butter
  • 2 Tbsp. flour
  • 1 cup skim milk
  • 8 oz. crabmeat
  • 1 Tbsp. Old Bay Seasoning

Directions

  1. Break cauliflower in large flowerettes. Clean Brussel Sprouts, removing any leaves that aren't good. Cut off the ends and make an "x" in each end with a knife (helps then cook better).
  2. Cook them in lightly salted water for about 10 to 15 minutes.
  3. Drain and keep warm.
  4. Melt butter in a pan, and stir in flour.
  5. Gradually add milk, and cook, stirring until thickened.
  6. Simmer about 5 minutes, add the crabmeat, and season with pepper and Old Bay.
  7. Arrange vegetables on a hot platter, and pour crab sauce over them.
  8. Sprinkle more Old Bay Seasoning on top.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 121g
Recipe makes 6 servings
Calories 95  
Calories from Fat 23 24%
Total Fat 2.59g 3%
Saturated Fat 1.37g 5%
Trans Fat 0.0g  
Cholesterol 40mg 13%
Sodium 182mg 8%
Potassium 344mg 10%
Total Carbs 7.6g 2%
Dietary Fiber 1.4g 5%
Sugars 3.07g 2%
Protein 10.62g 17%
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Reviews

  • Jann from PA
    It seems to be from French mélange which translates as mixture. All I know is that it was delicious! I do use canned milk in the recipe, but whatever you are used to using would be fine.
    I've cooked/tasted this recipe!

    Comments

    • Veronica Gantley
      August 16, 2012
      Wow! This would make a great recipe for Lent. I am not sure what a melange is, however any thing with crab meat has to be good right?
      1 reply
      • Jann from PA
        August 16, 2012
        It is from the French, mélange which means "mixture." It is very delicious. I do generally use evaporated (canned) milk in it, but whatever you are used to would be fine. Enjoy!

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