Low Calorie Crab Mornay
A light and flavorful crab Mornay featuring tender mushrooms, Swiss cheese, and green onions in a delicate white wine sauce, perfect for a low-calorie seafood dish.
Ingredients
Instructions
- Combine water, white wine, sliced green onion, chicken bouillon, sliced mushrooms, and pepper in a saucepan and bring to a boil.
- Cover and reduce heat; simmer for 2 minutes or until mushrooms are tender.
- Mix 1/2 cup skim milk with 1 teaspoon cornstarch and add to the heated mixture.
- Cook and stir constantly for about 2 minutes until thickened.
- Remove from heat and stir in 1/2 cup shredded Swiss cheese and 8 ounces cooked crabmeat.
- Spoon into small individual dishes.
- Sprinkle with paprika and broil for 2 minutes, or continue to cook on stove until heated throughout.
- Serve over rice.
Tips & Substitutions
For a lighter version, consider using low-fat cheese or substituting the Swiss cheese with a reduced-fat option. Fresh herbs can enhance the flavor, so feel free to add parsley or dill. If you want more texture, try adding some cooked spinach or artichokes. For a gluten-free option, ensure your cornstarch is certified gluten-free. Always taste and adjust seasoning as needed.
Serving Suggestions
This dish pairs beautifully with White Rice for a complete meal. You can also serve it alongside a crisp green salad or steamed vegetables to balance the richness of the Mornay sauce. For an extra touch, garnish with extra green onions or a squeeze of lemon juice before serving. This recipe is perfect for entertaining guests or a cozy family dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a saucepan over low heat, stirring occasionally to prevent sticking. Alternatively, you can microwave it in short intervals, stirring in between, until heated through. Avoid overheating to maintain the texture of the crab and cheese.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Crab Mornay contains roughly 22 calories, with 1g protein, 3g carbohydrates, and 1g fat. It is an excellent source of vitamin C (28% of the Daily Value). Note that it is relatively high in sodium, at 1080mg per serving (47% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of seafood instead of crab?
Yes, you can substitute crab with shrimp, lobster, or even a mix of seafood. Just ensure the seafood is cooked before adding it to the sauce. Adjust cooking times accordingly to avoid overcooking the seafood.
How can I make this recipe vegetarian?
To make this Crab Mornay vegetarian, simply omit the crab and use vegetable broth instead of chicken bouillon. You can enhance the dish by adding extra mushrooms or other vegetables like zucchini or bell peppers to maintain a hearty texture.
What can I serve instead of rice?
If you want to skip the rice, consider serving this dish with crusty bread for dipping or alongside pasta for a more filling option. Quinoa or a light salad can also make for a great alternative, adding a nutritious twist to your meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).