Mushroom Crab Appetizer

• 8 oz fresh mushrooms

• 8 oz lump crab meat

• 1 tbsp olive oil

• 1/2 cup minced onions

• 1 tbsp skim milk

• 4 oz reduced-fat cream cheese (Neufchâtel), softened

• 1/4 cup chopped fresh parsley

• Mini filo cups

Brush mushrooms to remove any soil that may be clinging to them. Rinse under cool water and pat dry with a paper towel. Trim stems and chop finely. Rinse crab meat and pick over to make sure there are no shells or cartilage.

Heat oil in a large saucepan. Add mushrooms and onions. Cook until mushrooms give up moisture and onions are translucent. Add milk and cream cheese and stir until creamy.

Add crab meat, stirring gently to keep lumps. Remove from heat and stir in parsley.

Spoon into mini filo cups (green spinach ones look especially pretty with the white crab) and serve.

Each serving of the crab filling contains about 182 calories, 10 g fat (4 g saturated fat, 0 g trans fat), 20 mg cholesterol, 317 mg sodium, 5 g carbohydrate, 1 g dietary fiber, 2 g sugars, and 16 g protein.

Options: Garnish with chopped red pepper for extra color or a shot of Tabasco sauce for spiciness.