12 ounces evaporated skim milk 1 cup liquid egg substitute half cup nonfat sour cream

Heat oven to 350 degrees. Lightly coat a 25 cm glass or ceramic pie dish (or use an 11x7-inch glass baking pan) with vegetable cooking spray. Set aside.

In a medium bowl, combine the crab, parmesan cheese, green onion, corn, dill weed, pepper, and salt. Toss well to blend evenly. Spread mixture evenly across the bottom and two third of the way up the sides of the prepared baking dish.

In your now-empty medium bowl, combine the evaporated skim milk, nonfat egg substitute, and nonfat sour cream. Beat with a fork or whisk until combined. Pour evenly over the crab mixture. Bake 50-60 minutes, or until the quiche is set in the center (if your oven is really at 350 degrees, 60 minutes is more likely than 50).

Allow to cool 10 minutes before slicing.