Recipes
Creamy crab and red pepper tart
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:
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.
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.
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.
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:
Nutritional values per serving (1/8 of recipe)
Calories: 256
g fat – total: 13
g saturated fat: 3
mg cholesterol: 120
mg sodium: 251
g carbohydrate: 20
g dietary fibre: 2
g protein: 15
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.