SPRING PEA SOUP WITH CRAB FLAN FLAN 1/4 cup 2% reduced-fat milk 1 large egg 2 large egg whites 3/4 cup lump crabmeat, drained and shell pieces removed (about 4 ounces) 1/4 cup sliced green onions 1/4 teaspoon salt 1/8 teaspoon black pepper Cooking spray SOUP 1 teaspoon olive oil 1/2 cup chopped onion 1 garlic clove, minced 3 1/2 cups fat-free less-sodium chicken broth 2 1/2 cups shelled green peas, divided (about 2 1/2 pounds unshelled green peas) 1/4 teaspoon salt 1 cup torn spinach 2 cups chopped tomato

Preheat oven to 325°F.

To prepare flan, combine first 3 ingredients in a bowl, and stir with a whisk. Stir in crabmeat, green onions, 1/4 teaspoon salt, and pepper. Divide the mixture evenly among 4 (6-ounce) custard cups or ramekins coated with cooking spray. Place cups on a baking sheet. Bake at 325°F for 50 minutes or until a knife inserted in center comes out clean. Remove cups from baking sheet. Loosen the edges of custards with a knife or rubber spatula. Place a small plate, upside down on top of each cup; invert onto plates. Keep warm.

To prepare soup, heat oil in a Dutch oven over medium heat. Add chopped onion and garlic; sauté 5 minutes. Stir in broth, 2 cups peas, and 1/4 teaspoon salt. Bring to a boil; reduce heat, and simmer 20 minutes or until peas are tender. Cool slightly. Place the soup and spinach in a blender, and process until smooth. Set aside and keep warm. Add 1/2 cup peas to pan, and cook, covered, 4 minutes or until just tender.

Place 1/2 cup chopped tomato into each of 4 soup bowls. Arrange 1 flan on top of the tomato, and ladle 1 cup soup around each flan. Top each serving with 2 tablespoons steamed peas. 

Serves 4.

1 Serving - 1/2 cup chopped tomato, 1 flan, 1 cup soup and 2 tablespoons steamed peas: Calories: 195 (Cal. from fat: 19%), Fat: 4.1g (Saturated: 0.9g), Cholesterol: 82mg, Sodium: 851mg, Carbohydrate: 22g, Protein: 17.8g.

[Cooking Light, May 2000]