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from: Reader's digest

2 tablespoons unsalted margarine
3 green onions, chopped fine
1 medium sized stalk celery, chopped fine
1 tablespoons flour
2/3 cup skim milk
2 teaspoons Dijon or spicy brown mustard
1 teaspoon cayenne red powder
1 pound fresh, canned or frozen and thawed crabmeat,bits of shell and
cartilage removed
1 tablespoon chopped parsley
1/4 cup fine dry bread crumbs
lemon peel (optional)

Preheat broiler. In medium-size heavy saucepan, melt 1 tablespoon of the
margarine over moderate heat. Add the green onions and celery and cook
until just tender,-about 5 minutes. Blend in the flour and cook 3 minutes
more. Add the milk and cook, stirring constantly, until the mixture is
thick and smooth, about 5 minutes. Remove from the heat and blend in the
mustardm lemon juice, and cayenne pepper. Stir in the crab meat and
parsley, set aside. Melt the remaining margarine in a small saucepan over
moderate heat, stir in the bread crumbs, and set aside. Spoon equal
amounts of the crab mixture into 4 lightly greased scallop shells or
individual baking dishes or muffin holders. Sprinkle with equal amounts of
the crumb mixture. Broil 7-9 iches from the heat until browned, about 3-4
minutes. Garnish with strips of lemon peel, if desired. serves 4

one serving: calories 210 , total fat 8g, saturated fat 1g , sodium 390mg,

Lei Gui


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