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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Coconut and Crabmeat Souffle
 
Source: dLife

A rich and fluffy soufflé seasoned with curry, garlic, and thyme.

Rating:
Prep Time: 35 minutes
Cook Time: 30 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 8 servings
Amount Per Serving
Calories 181.4
Total Carbs 6.5 g
Dietary Fiber 1.3 g
Sugars 2.5 g
Total Fat 11.9 g
Saturated Fat 7.4 g
Unsaturated Fat 4.5 g
Potassium 74 mg
Protein 12.1 g
Sodium 321.2 mg
Dietary Exchanges
2 Fat, 1 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
0.5 cup flaked unsweetened coconut
3 tbsp unsalted butter
0.33 cup fresh chopped celery
1 medium garlic cloves , minced
0.5 tsp curry powder
0.5 tsp ground thyme
0.5 tsp hot red pepper flakes
0.5 tsp salt
1 pinch black pepper , freshly ground
3 tbsp white whole wheat flour
1.25 cup whole milk
4 raw egg yolks
0.5 lb dungeoness crab meat
6 egg whites , stiffly beaten
0.25 tsp fresh lemon juice


Directions
1 Preheat oven to 400°F. Butter an 8 cup soufflé dish.
2 In non-stick skillet, over low heat, toast coconut, stirring frequently.
3 In medium skillet, melt butter over low heat. Add celery, garlic, curry powder, thyme, red pepper flakes, salt, and pepper.
4 Cook 3 minutes. Stir in flour until smooth for about 1 minute.
5 Increase heat to medium, add milk and cook, stirring constantly, until mixture comes to boil and thickens. Set aside.
6 Whisk egg yolks, one at a time, into sauce. Stir in coconut and crab meat.
7 In medium bowl, with electric mixer, beat egg whites and lemon juice until stiff, but not dry. Stir 1/4 of the whites into crab mixture.
8 Quickly and gently fold in remaining whites. Transfer mixture to soufflé dish and place it on a rack at the bottom of the oven.
9 Bake for 30 to 45 minutes or until golden, puffed, and still moist inside.
Additional Information
This recipe is equally delicious made with lobster.


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