Friday, July 15, 2011

Paula Deen's Lean: Buttery Crab Pot Pies

It's only fitting that my first recipe post after the beach is a lighter version of Paula Deen's very rich and delicious Buttery Crab Pot Pies. There is a little bit of butter in my recipe...but not a lot! The great thing about crab is that is already has that buttery taste needed for this recipe without having to add the entire stick. With the help of my momma, I have a crab-filled comfort food that will leave you satisfied and anything but "crabby".


BUTTERY CRAB POT PIES
Makes 5 Servings


INGREDIENTS


2 tablespoons "I Can't Believe It's Not Butter"
2 tablespoons Extra Virgin Olive Oil
1 small onion, chopped
1 cup sliced mushrooms
salt
black pepper
2 tablespoons whole wheat flour, plus more for dusting
1-1/2 cups 1% milk
1/4 cup clam juice
1/4 cup medium-dry sherry
1/2 pound crab meat, well-drained & shells picked out
1 cup frozen peas
1 sheet frozen puff pastry, thawed
1/4 cup Egg Beaters, beaten with a tablespoon of water, to brush pastry


DIRECTIONS
Preheat the oven to 350 degrees F with a rack in the middle position.

In a medium pot over medium heat, melt the butter and warm EVOO. Add the onions and mushrooms and cook, stirring occasionally, until softened, 3 to 5 minutes. Sprinkle with salt and pepper. Sprinkle in the flour and cook, stirring constantly, for 1 minute. Add the 1% milk, clam juice, and sherry. Bring to a boil and cook, stirring, until thickened, about 2 minutes.




Add the crabmeat and peas. Remove from the heat and transfer to the refrigerator to cool.


Meanwhile, unfold the pastry sheets on a lightly floured surface. Place 5 (8-ounce) ovenproof bowls or large ramekins rim down on the pastry and cut out 5 circles a bit larger than the bowls (you may need to roll the pastry out a bit to accommodate all the bowls). Brush the circles with the egg wash. Set the egg wash aside.


When the crab filling has cooled, divide it among the 5 bowls. Brush the rims of the bowls with the egg wash, lay a pastry circle over each, and seal the edges. Cut steam vents in the pastry and brush with the egg mixture. Place the bowls on a baking sheet and bake on the middle rack until the pastry is puffed and golden, 20 to 25 minutes. Serve hot.


RESULTS


With just a few little changes to the ingredients, we were able to take a once heavy dish and make it a bit more figure friendly. The only thing changed here is the nutritional ratings. Not the flavor. Not the look. Just the numbers. Here's how the before and after facts compare.


BEFORE: 701 calories;  46.55g fat;  51.13g carbohydrate;  23.43g protein;  4g fiber


AFTER: 399 calories;  22.28g fat;  32.22g carbohydrate;  19.76g protein;  3.04g fiber


SAVES: 302 calories; 24.27g fat; 18.91g carbohydrate



This is just one of thos dishes where eat bite just seems like you are doing something bad cause it tastes so darn good! You still get that buttery taste and a bit of puff pastry...but not enough to wreck your healthy eating plan. It's a great treat if you are craving something rich and comforting. Plus, baking them in individual ramekins really helps keep portions under control. That is always a plus!



A big thanks to my Mom for preparing this dish. And another big thanks to my photographer hubby for taking the pics. They did an amazing job, right?!? It's not just Kimber and I. We are a cookin' lean family.


Happy to be back and sharing recipes will you all! I missed this.




1 comment:

  1. Love anything called a pot pie much less this version with that pure goodness we like to call butter on top of that dough! Amazing!

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