Lighter Crab Dip

1. Grease an oven proof dish (about 6 cup capacity) and preheat oven to 180c or moderate temperature.

2. Mix together all ingredients apart from panko crumbs and extra parmesan.

3. Pour into baking dish, sprinkle the top with panko and extra parmesan, then bak in the oven about 30 minutes or until bubbling, and golden.

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Nutrient	Quantity
Total fats	205.8238 g
Protein	60.3042 g
Carbohydrates	67.7678 g
Energy	2293.6767 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.4618 g
Water	498.6632 g
Aspartic acid	0.8496 g
Calcium, Ca	930.4767 mg
Lutein + zeaxanthin	1256.645 g
Fiber, total dietary	7.8665 g
Fatty acids, total saturated 22:0	0.0828 g
Carotene, beta	3505.675 g
Niacin	5.2398 mg
Vitamin A, RAE	1080.8467 g
Arginine	1.428 g
Riboflavin	0.5681 mg
Fatty acids, total polyunsaturated 15:0	0.0087 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0307 g
Fatty acids, total saturated 20:1	0.2058 g
Glutamic acid	1.9896 g
Sodium, Na	3080.0684 mg
Fatty acids, total saturated 16:1 undifferentiated	2.6406 g
Total lipid (fat)	205.8238 g
Manganese, Mn	3.3519 mg
Fructose	3.1222 g
Proline	0.36 g
Fatty acids, total saturated 16:0	34.8533 g
Fatty acids, total saturated 8:0	6.5743 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0623 g
Sucrose	0.2709 g
Choline, total	97.6905 mg
Sugars, total	16.8951 g
Serine	0.4488 g
Fatty acids, total saturated 10:0	6.1292 g
Fatty acids, total saturated 18:0	14.0175 g
Vitamin B-6	0.4248 mg
Selenium, Se	44.8349 g
Ash	16.9802 g
Vitamin D	52.5 IU
Fatty acids, total saturated 18:1 undifferentiated	55.3413 g
Pantothenic acid	0.903 mg
Phenylalanine	0.4416 g
Copper, Cu	1.051 mg
Thiamin	0.2242 mg
Retinol	787.1133 g
Methionine	0.1632 g
Iron, Fe	13.63 mg
Carbohydrate, by difference	67.7678 g
Phosphorus, P	1140.8133 mg
Folate, total	150.74 g
Fatty acids, total saturated 4:0	2.1796 g
Alanine	0.444 g
Cholesterol	279.28 mg
Valine	0.528 g
Fatty acids, total saturated 18:2 undifferentiated	6.9215 g
Glycine	0.4128 g
Carotene, alpha	0.1133 g
Glucose (dextrose)	2.4294 g
Fatty acids, total saturated 14:0	22.3914 g
Zinc, Zn	6.3708 mg
Isoleucine	0.3408 g
Fatty acids, total saturated 12:0	37.9829 g
Fatty acids, total polyunsaturated	8.3809 g
Fatty acids, total saturated 14:1	0.003 g
Leucine	0.6456 g
Vitamin A, IU	8469.0633 IU
Folate, DFE	150.74 g
Tryptophan	0.1008 g
Vitamin C, total ascorbic acid	31.1558 mg
Fatty acids, total polyunsaturated 16:1 c	0.0028 g
Fatty acids, total polyunsaturated 18:1 c	0.026 g
Fatty acids, total saturated 20:0	0.0782 g
Fatty acids, total saturated 6:0	1.1446 g
Tyrosine	0.2688 g
Vitamin B-12	2.0192 g
Vitamin K (phylloquinone)	290.6713 g
Fatty acids, total saturated	127.702 g
Histidine	0.1992 g
Fatty acids, total monounsaturated	59.1748 g
Threonine	0.3168 g
Folate, food	150.74 g
Fatty acids, total polyunsaturated 17:0	0.0246 g
Vitamin D (D2 + D3)	1.25 g
Fatty acids, total polyunsaturated 24:0	0.0306 g
Cryptoxanthin, beta	4.2267 g
Vitamin D3 (cholecalciferol)	1.25 g
Vitamin E (alpha-tocopherol)	4.8199 mg
Magnesium, Mg	141.3233 mg
Lysine	0.384 g
Potassium, K	1902.8784 mg
Cystine	0.1728 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon juice	2 teaspoons	2.2367	0.7015	0.0244
Cream cheese	250 g	737.5	8.75	71.5
Cream	1 cup	792	15.96	83.232
Parmesan cheese	1 cup	296	32	4
Mayonnaise	0.5 cup	418.76	0	46.4
Crabmeat	1 cup	0	0	0
Worcestershire sauce	2 teaspoons	8.84	2.2055	0
Garlic Clove	1	0	0	0
Green Onion	2	38.34	8.1508	0.6674
salt pepper	0	0	0	0
tabasco sauce	0.25 teaspoon	0	0	0
panko breadcrumb	0.5 cup	0	0	0
artichoke heart brine	1 can	0	0	0