• Heat oven to 350°F. Coat either a 2-quart baking dish or 8 individual 10-ounce ramekins with nonstick cooking spray. (You could also prepare 4 individual dishes plus one 1-quart baking dish). Set aside.

  • Melt butter in a large skillet or saute pan placed over medium heat. Stir in corn, scallions and red pepper. Cook 5 minutes until softened. Sprinkle with flour, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper and cook 2 minutes. Add surimi and half and half, breaking apart crab with a spoon. Cook for 2 minutes, then remove from heat.

  • In a large bowl, beat eggs and egg whites for 3 minutes, until doubled in size and very frothy. Fold in 1 cup of the corn mixture, then remaining mixture from skillet. Stir in cornmeal, then cheese, chives and the remaining 1/4 teaspoon each salt and pepper.

  • Divide mixture evenly among ramekins or into 2-quart dish. Bake ramekins at 350°F for 25 minutes; 1- or 2-quart baking dish at 350°F for 40 minutes or until lightly browned around the edge and firm in center. Cool 10 minutes before serving.

Nutrition Facts

306 calories; 13 g total fat; 138 mg cholesterol; 397 mg sodium. 30 g carbohydrates; 3 g fiber; 18 g protein;