Ingredients
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2 tbsp canola oil
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1/2 cup finely chopped onion
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1/2 cup diced red or green bell pepper
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2 tbsp finely chopped celery
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2 tbsp all-purpose flour
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1 cup nonfat milk
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1 tsp dry mustard
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dash cayenne pepper
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1 lb fresh lump crabmeat, drained
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2 tbsp chopped fresh parsley
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2 tbsp butter, melted
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1/2 cup toasted bread crumbs
Steps
1
Melt oil in a heavy saucepan over low heat. Add onion, bell pepper and celery and sauté gently until soft but not browned. Stir in flour and cook 1 minute, stirring constantly. Gradually add milk; cook over medium heat until thickened and bubbly, stirring constantly. Stir in mustard and cayenne. Fold in crabmeat and parsley.
2
Spoon mixture into lightly greased baking shells or individual casserole dishes. Mix breadcrumbs and butter; sprinkle over crabmeat mixture. Bake at 425°F for 18-20 minutes or until lightly browned.
