Ingredients

4 Tbs. butter
1 lb. sharp cheddar cheese, grated (can use fat-free cheese)
1 C. skim milk
1/2 C. finely diced onions
1/2 C. finely diced green bell pepper
1/2 C. finely diced red bell pepper
1/4 C. finely diced garlic
1/2 C. sliced onion
1/4 C. chopped parsley
Salt and pepper
2 tsp. red pepper flakes (opt)
Hot pepper sauce (to your taste)
1 C. crabmeat (fresh or imitation)
2 C. cooked white rice
2 eggs, well beaten or egg substitute

Directions

Preheat oven to 350 degrees. In a small Dutch oven, melt butter over med-high heat. Add cheese and milk, stirring constantly until cheese has melted. Remove from heat and add onions, bell peppers, garlic, onion, parsley, red pepper flakes, blending well. Season to taste with salt, pepper and pepper sauce.

You may wish to over season, since the rice will need the additional flavor. Fold in crabmeat and rice and gently stir until well incorporated. Stir in eggs, cover and bake until casserole is firmly set, about 45 minutes. This makes a great breakfast also. Can use ham or sausage in place of the crabmeat.

Cooking Time

45  minutes