Crabmeat has a meat-like texture that makes the tart very filling.

Tips

You could also use tuna for this recipe as it has a similar texture.
Makes 0 servings
Cooking time: 40 minutes

Ingredients

  • 1 cup all-purpose flour (250 mL)
  • ½ cup whole-wheat flour (125 mL)
  • ¹/3 cup soft margarine  (75 mL)
  • 3 tbsp cold water (50 mL)
  • 1 tbsp olive or sunflower oil (15 mL)
  • 1 small onion, finely diced
  • 1 red bell pepper, seeded and diced
  • 2 6-oz (175g) cans crabmeat, drained, picked over and flaked
  • 3 eggs, beaten
  • 1 cup 2% milk (250 mL)
  • Pinch of grated nutmeg
  • Freshly ground black pepper

Instructions

  1. Sift the flours into a bowl. Cut in the margarine until the mixture resembles fine bread crumbs. Add enough cold water to the mix to form a soft dough. Shape into a ball, cover and refrigerate 10 minutes.
  2. Preheat oven to 375˚F (190˚C). Roll out dough on a lightly floured board to an 11-inch (28-cm) circle. Use to line a 9-inch (23-cm) tart pan. Line pastry with foil and add about 1½ cups (375 mL) dried beans. Bake 10 minutes. Remove the beans and foil and bake 5 minutes. Remove from oven and turn temperature to 350˚F (180˚C). This technique is called “blind baking” and prevents the crust from becoming soggy.
  3. Meanwhile, heat the oil in a medium saucepan over medium heat. Add the onion and pepper and cook 5 minutes or until soft. Scatter vegetables and crabmeat over the bottom of the pastry shell.
  4. Beat the eggs, milk, nutmeg and pepper together in a medium bowl. Pour egg mixture over vegetables and crab. Bake 40 to 50 minutes or until set and golden brown. Makes 8 servings.

Notes

Food choice values (per serving)
Carbohydrate Choices: 1
Meat & Alternatives: 2½
Fats: 0

This recipe made available with permission by Key Porter Books Ltd. Copyright © 1995 by The British Diabetic Association. The Everyday Diabetes Cookbook is available in stores across Canada.

Nutritional Information

Per Serving
(1/8 of recipe)
Calories 256
Total fat 13 g
Saturated fat 3 g
Cholesterol 120 mg
Sodium 251 mg
Carbohydrates 20 g
Fiber 2 g
Protein 15 g

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