The Good Food Guide

50 grams onions
25 grams butter
225 grams crabmeat
50 grams fresh brown breadcrumbs
2 level teaspoons French mustard
150 grams natural yogurt
3 tablespoons cream or milk
Cayenne pepper
Salt
40 grams cheddar cheese

Method

-Finely chop the onion and fry in the butter till golden brown.
-Flake the crabmeat, taking care to remove any membranes or shell particles.
-Mix the onion, crabmeat and breadcrumbs well together.
-Stir in the mustard with the yogurt and cream. Sprinkle generously with the cayenne pepper, add salt to taste. Mix with the crabmeat mixture.
-Spoon the mixture into individual ramekin dishes.
-Grate the cheese thinly over the surface of each dish.
-Bake the dishes in a hot oven at 170*C for 25-30 minutes or until really hot.
-Serve hot with crisp breads.