8 oz. fresh mushrooms
8 oz. lump crabmeat
1 tbsp. olive oil
1/2 cup minced onions
1 tbsp. skim milk
4 oz. reduced-fat cream cheese (Neuchâtel), softened
1/4 cup chopped fresh parsley
Brush mushrooms to remove any soil that may be clinging to them. Rinse under cool water and drain. Trim stems and chop finely. Rinse crabmeat and pick over to make sure there are no shells or cartilage.
Heat oil in a large saucepan. Add mushrooms and onions. Cook until mushrooms give up moisture and onions are translucent. Add milk and cream cheese and stir until creamy.
Add crabmeat. Stir gently to keep lumps. Remove from heat and stir in parsley.
Spoon into mini phyllo cups—green spinach ones look especially pretty with the white crab—and serve.
Each serving of the crab filling contains about 182 calories, 10 g fat (4 g saturated fat, 0 g trans fat, 20 mg cholesterol), 317 mg sodium, 5 g carbohydrate, 1 g dietary fiber, 2 g sugars, and 16 g protein.
Options: Garnish with chopped red pepper for extra color or a shot of Tabasco for spiciness.