Crab Soufflé

(SERVES 4)

• 35 g/1 ¼ oz/2 ½ tbsp low-fat spread
• 2 courgettes (zucchini), sliced
• 50 g/2 oz button mushrooms, sliced
• Salt and freshly ground black pepper
• 2.5 ml/ ½ tsp dried mixed herbs
• 15 g/ ½ oz/2 tbsp plain (all-purpose) flour
• 150 ml/ ¼ pt/ 2/3 cup skimmed milk
• 15 ml/1 tbsp low-calorie mayonnaise
• 30 ml/2 tbsp grated Parmesan cheese
• 3 eggs, separated
• 170 g/6 oz/1 small can white crabmeat, drained

To Serve:

• Herby Potatoes
• Mixed Salad

Use 10 ml/2 tsp of the low-fat spread to grease an 18 cm/7 in soufflé dish. Melt 15 g/ ½ oz/1 tbsp of the spread in a frying pan (skillet). Add the courgettes and mushrooms and cook, stirring, for 2 minutes. Cover with a lid and cook gently for 5 minutes until softened and the juices have run. Season to taste with salt and pepper and add the herbs. Turn into the soufflé dish. Melt the remaining low-fat spread in a saucepan. Add the flour and milk and bring to the boil, stirring all the time. Beat in the mayonnaise, parmesan and egg yolks. Stir in the crab meat. Season Whisk the egg whites until stiff and fold in with a metal spoon. Spoon on top of the mushrooms and courgettes and bake in a preheated oven at 200degree C/400degree F/gas mark 6 for 25-30 minutes until well risen, golden and just set. Serve straight away with Herby Potatoes and Mixed Salad.