For the filling
2 tablespoons of finely chopped onion
1 tablespoon of olive oil
1/4 cup of peeled and seeded tomato, diced (45g)
1 tablespoon of chopped fresh parsley
1/2 teaspoon of ground coriander
1/4 cup of sliced fresh mushroom (40g)
100g of small cleaned crab
1/2 tablespoon of lemon juice
1 tablespoon of wheat flour
1/2 cup of milk (120ml)
1/2 teaspoon of salt
2 baked vol-au-vents (60g)
For the filling
2 tablespoons of finely chopped onion
1 tablespoon of olive oil
1/4 cup of peeled and seeded tomato, diced (45g)
1 tablespoon of chopped fresh parsley
1/2 teaspoon of ground coriander
1/4 cup of sliced fresh mushroom (40g)
100g of small cleaned crab
1/2 tablespoon of lemon juice
1 tablespoon of wheat flour
1/2 cup of milk (120ml)
1/2 teaspoon of salt
2 baked vol-au-vents (60g)
Prepare the filling: in a medium pan, sauté the onion in olive oil over low heat, stirring occasionally, until softened (approximately 1 minute)
Add the tomato, parsley, and coriander and sauté, stirring occasionally, until the tomato is tender (approximately 1 minute)
Add the mushroom, crab, and lemon juice and cook, stirring occasionally, until the crab is pink (approximately 1 minute)
Dissolve the wheat flour in milk, add to the crab filling, season with salt and cook, stirring constantly, until slightly thickened (approximately 2 minutes)
Transfer to a small refrigerator container, let cool, cover with plastic wrap and refrigerate
When serving, preheat oven to 350°F (medium)
Distribute the filling among the vol-au-vents and place in a small baking dish in the oven until hot (approximately 10 minutes)
Transfer to two plates and serve
334 calories per serving
