This high-protein, low-fat recipe is like a trip to the Maryland shore without the inconvenience of travel. It’s my low-fat take on a famous recipe given to me by the chef at a five-star seaside resort. Use brown rice instead of white to increase the recipe’s delicious flavor and fiber content.

Makes 4 servings.

Nutritional Breakdown
Protein: 33.5%; Carbohydrate: 47.6%; Fat 18.9% Totals Per Serving
Calories: 503
Protein: 40.1g
Carbohydrate: 56.9g
Fat: 10.1g
Sodium: 1,556mg
Cholesterol: 69mg

12 ounces cooked crabmeat
4 cups cooked brown rice
1 cup grated Parmesan cheese
1 cup plain low-fat yogurt
1 cup low-fat cottage cheese
4 tablespoons dry cooking sherry
1/4 teaspoon curry powder
1/8 teaspoon nutmeg

Preheat oven to 350 degrees. Combine all the ingredients except the brown rice and crabmeat in a blender or food processor. Blend until completely smooth. Place brown rice in a two-quart casserole or four individual casserole dishes. Arrange crabmeat evenly on top of rice. Pour sauce on top of crabmeat. Place in oven for 15 to 20 minutes or until bubbly.