Deviled Crab with Sherry Sauce - PCOS-Friendly Recipe
This Deviled Crab with Sherry Sauce is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 2 lb cooked king crab legs in shell, thawed if frozen and shells split lengthwise
- 1/2 stick (1/4 cup) unsalted butter
- 2 tablespoons all-purpose flour
- whole milk
- 1 large garlic clove, lightly crushed
- 2 large egg yolks
- 1/3 cup medium-dry Sherry
- 1/2 teaspoon dry mustard
- 1/8 teaspoon freshly grated nutmeg
- 1/8 teaspoon cayenne
- 1/2 teaspoon salt
- 2 tablespoons finely chopped fresh flat-leaf parsley
- 1/4 cup fine dry bread crumbs
- 1/4 cup finely grated Parmigiano-Reggiano (1/2 oz)
Instructions
- Preheat oven to 450 °F.
- Remove crabmeat from shell, discarding cartilage, and cut meat into 1/2-inch pieces.
- Melt 2 tablespoons butter in a 1 1/2-quart heavy saucepan over moderately low heat, then add flour and cook, whisking, 2 minutes. Add milk in a slow stream, whisking, then add garlic and bring to a boil, whisking. Reduce heat and simmer, whisking, until béchamel is thickened, about 3 minutes. Remove from heat and discard garlic.
- Whisk together yolks, Sherry, mustard, nutmeg, cayenne, and salt in a bowl, then add hot béchamel in a slow stream, whisking. Pour mixture into saucepan and cook over very low heat, whisking constantly, until an instant-read thermometer registers 160 °F, about 2 minutes. Remove from heat and gently stir in crabmeat and parsley. Divide mixture among 6 (4-ounce) ramekins.
- Melt remaining 2 tablespoons butter and cool slightly. Stir together melted butter, bread crumbs, and cheese with a fork, then sprinkle over crab. Put ramekins in a shallow baking pan and bake in upper third of oven until crab is bubbling and crumbs are golden brown, about 5 minutes.
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Frequently Asked Questions
Yes, this Deviled Crab with Sherry Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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