Crabmeat Melange Recipe

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1 vote | 1172 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


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


  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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  • 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!


    • 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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