Buttery Crab Pot Pies

Health score
15%
Buttery Crab Pot Pies
52 min.
5
842kcal

Suggestions

Ingredients

  • tablespoons butter (1 stick)
  • 0.3 cup bottled clam juice 
  • 0.5 pound crab meat drained well
  • 0.3 cup medium-dry sherry 
  •  eggs with 1 teaspoon water, to brush pastry beaten
  • tablespoons flour for dusting all-purpose plus more
  • 1.5 cups milk 
  • cup mushrooms sliced
  • cup peas frozen
  • sheets puff pastry frozen thawed
  • servings salt and cracked pepper black
  • small onion yellow chopped

Equipment

  • bowl
  • baking sheet
  • oven
  • pot
  • ramekin

Directions

  1. Preheat the oven to 350 degrees F with a rack in the middle position.
  2. In a medium pot over medium heat, melt the butter.
  3. Add the onions and mushrooms and cook, stirring occasionally, until softened, 3 to 5 minutes.
  4. Sprinkle with salt and pepper.
  5. Sprinkle in the flour and cook, stirring constantly, for 1 minute.
  6. Add the milk, clam juice, and sherry. Bring to a boil and cook, stirring, until thickened, about 2 minutes.
  7. Add the crabmeat and peas.
  8. Remove from the heat and transfer to the refrigerator to cool.
  9. Meanwhile, unfold the pastry sheets on a lightly floured surface.
  10. Place 4 (8-ounce) ovenproof bowls or large ramekins rim down on the pastry and cut out 4 circles a bit larger than the bowls (you may need to roll the pastry out a bit to accommodate all the bowls).
  11. Brush the circles with the egg wash. Set the egg wash aside.
  12. When the crab filling has cooled, divide it among the 4 bowls.
  13. Brush the rims of the bowls with the egg wash, lay a pastry circle over each, and seal the edges.
  14. Cut steam vents in the pastry and brush with the egg mixture.
  15. Place the bowls on a baking sheet and bake on the middle rack until the pastry is puffed and golden, 20 to 25 minutes.
  16. Serve hot.

Nutrition Facts

Calories842kcal
Protein9.89%
Fat62.62%
Carbs27.49%

Properties

Glycemic Index
67.47
Glycemic Load
28.48
Inflammation Score
-8
Nutrition Score
24.768260831418%

Flavonoids

Malvidin
0.01mg
Catechin
0.1mg
Epicatechin
0.07mg
Hesperetin
0.05mg
Naringenin
0.05mg
Isorhamnetin
0.7mg
Kaempferol
0.09mg
Myricetin
0.01mg
Quercetin
2.85mg

Nutrients percent of daily need

Calories:842.36kcal
42.12%
Fat:58.37g
89.8%
Saturated Fat:22.41g
140.04%
Carbohydrates:57.64g
19.21%
Net Carbohydrates:53.95g
19.62%
Sugar:7.39g
8.21%
Cholesterol:75.99mg
25.33%
Sodium:1035.51mg
45.02%
Alcohol:1.24g
100%
Alcohol %:0.47%
100%
Protein:20.75g
41.5%
Vitamin B12:4.53µg
75.45%
Selenium:45.3µg
64.71%
Vitamin B1:0.58mg
38.49%
Manganese:0.68mg
34.09%
Copper:0.66mg
32.86%
Folate:128.4µg
32.1%
Vitamin B2:0.54mg
31.93%
Vitamin B3:6.2mg
31.01%
Phosphorus:296.04mg
29.6%
Zinc:4.07mg
27.12%
Vitamin K:24.87µg
23.69%
Vitamin C:16.81mg
20.37%
Iron:3.52mg
19.58%
Vitamin A:929.98IU
18.6%
Magnesium:62.33mg
15.58%
Fiber:3.68g
14.73%
Calcium:139.84mg
13.98%
Potassium:442.04mg
12.63%
Vitamin B6:0.23mg
11.71%
Vitamin B5:0.82mg
8.2%
Vitamin E:1.14mg
7.62%
Vitamin D:0.84µg
5.62%