By North Star



Ingredients.

4 tablespoons butter
1 lb sharp cheddar cheese, grated (can use fat-free) cheese
1 cup skim milk
1/2 cup finely diced onions
1/2 cup finely diced green bell pepper
1/2 cup finely diced red bell pepper
1/4 cup finely diced garlic
1/2 cup sliced onion
1/4 cup chopped parsley
salt and pepper
2 teaspoon red pepper flakes (opt)
hot pepper sauce (to your taste)
1 cup crabmeat (fresh or imitation)
2 cups cooked white rice
2 eggs, well beaten or egg substitute

Preheat oven to 350. In a small Dutch oven, melt butter over
med-high heat. Add cheese and milk, stirring constantly until
cheese has melted. Remove from heat and add onions, bell peppers,
garlic, onion, parsley, red pepper flakes, blending well.

Season to taste with salt, pepper and pepper sauce. You may wish
to over season, since the rice will need the additional flavor.
Fold in crabmeat and rice and gently stir until well incorporated.
Stir in eggs, cover and bake until casserole is firmly set, about
45 minutes.

This makes a great breakfast also. Can use ham or sausage in place
of the crabmeat.