Crab Salad Melts - 30g Carbs, 5g Fiber
From: Eating Well - March/April 2009
This crab and asparagus melt is delicious for a light spring dinner
or lunch. You can use any type of crabmeat—including more affordable
options available in pouches or cans near other canned fish or in
tubs in the seafood department. Serve with a tossed salad.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber
Active Time: 25 minutes
Total Time: 25 minutes
Servings: 4
3 asparagus spears OR 12 snow peas, trimmed and thinly sliced (about 1/3 cup)
8 oz crabmeat, any shells or cartilage removed
1/3 cup finely chopped celery
1/4 cup finely chopped red bell pepper
1 scallion, finely chopped
4 tsp lemon juice
1 Tbsp low-fat mayonnaise
1/4 tsp Old Bay seasoning
2-5 dashes hot sauce
Freshly ground pepper, to taste
4 whole-wheat English muffins, split and toasted
1/2 cup shredded Swiss cheese
Place rack in the upper third of the oven; preheat broiler.
Place asparagus (or snow peas) in a medium microwave-safe bowl with
1 teaspoon water. Cover and microwave until tender, about 30 seconds.
Add crab, celery, bell pepper, scallion, lemon juice, mayonnaise, Old
Bay seasoning, hot sauce to taste and pepper; stir to combine.
Place English muffin halves, cut-side up, on a large baking sheet.
Spread a generous 1/4 cup of the crab salad on each muffin half and
sprinkle each with 1 tablespoon cheese. Broil until the cheese is
melted, 3 to 6 minutes.
Servings: 4
Nutrition per Serving:
251 Calories, 6g Fat, 3g Sat, 1g Mono, 52mg Cholesterol, 22g Protein,
30g Carbs, 5g Fiber, 629mg Sodium, 234mg Potassium
Nutrition Bonus: Calcium (33% daily value), Vitamin C (20% dv), Folate & Magnesium (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 2 starch, 1/2 vegetable, 2 lean meat
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