Directions:
- Preheat oven to 400°.
- To prepare the spoon bread, lightly spoon flour into a dry measuring cup. Combine flour, cornmeal, and milk in a medium saucepan, stirring with a whisk until smooth. Stir in corn, sugar, and 1 teaspoon salt. Bring to a boil over medium-high heat, stirring often. Reduce heat; simmer 3 minutes or until very thick (mixture will begin to lift up from the bottom of the pot when stirred.) Remove from heat; stir in 1 tablespoon butter and pepper.
- Spoon the corn mixture into a large bowl; stir in egg yolks. Place egg whites in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-third of egg white mixture into corn mixture; gently fold in the remaining egg white mixture. Spoon the mixture into a 2-quart baking dish coated with cooking spray. Bake at 400° for 30 minutes or until top is browned and center is set. Remove from heat; cool spoon bread on a wire rack 10 minutes.
- Preheat broiler.
- To prepare crabs, combine basil and next 5 ingredients (basil through garlic); spread 1 1/2 teaspoons herb mixture undershells of each crab. Rub outside of crabs with the remaining herb mixture. Coat tops of crabs with cooking spray; place crabs on a baking sheet lightly coated with cooking spray. Place baking sheet 8 inches away from broiler, and cook 7 minutes or until crabs are done. Serve stuffed crabs with spoon bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 192.73 Kcal (807 kJ) | ||
| Calories from fat | 68.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.56g | 12% | |
|---|---|---|---|
| Cholesterol | 78.21mg | 26% | |
| Sodium | 755.52mg | 31% | |
| Potassium | 313.26mg | 7% | |
| Total Carbs | 22.3g | 7% | |
| Sugars | 4.65g | 19% | |
| Dietary Fiber | 1.17g | 5% | |
| Protein | 9.98g | 20% | |
| Vitamin C | 4.2mg | 7% | |
| Iron | 1.1mg | 6% | |
| Calcium | 121.9mg | 12% | |
| Amount Per 100 g | |||
| Calories | 107.25 Kcal (449 kJ) | ||
| Calories from fat | 37.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.21g | 12% | |
|---|---|---|---|
| Cholesterol | 43.52mg | 26% | |
| Sodium | 420.45mg | 31% | |
| Potassium | 174.33mg | 7% | |
| Total Carbs | 12.41g | 7% | |
| Sugars | 2.59g | 19% | |
| Dietary Fiber | 0.65g | 5% | |
| Protein | 5.56g | 20% | |
| Vitamin C | 2.4mg | 7% | |
| Iron | 0.6mg | 6% | |
| Calcium | 67.9mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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