Open-face Crab Melt
1 pound imitation crab meat, chopped*
1/4 cup low fat mayonnaise
1/4 cup fat-free cream cheese
2 teaspoons chopped fresh dill
2 teaspoons chopped fresh parsley
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon red pepper sauce (more if desired)
2 green onions, finely chopped
3 English muffins, split and lightly toasted
1 cup shredded reduced fat Monterey Jack cheese
Combine all ingredients except muffins and cheese and mix well. Spread about 1/2 cup crab meat mixture on each muffin half and sprinkle with cheese.
Set oven to broil. Spray rack of broiler pan with nonstick cooking spray. Place muffin halves on pan and broil for 5-6 minutes or until cheese is melted and lightly browned.
*Using imitation crab meat rather than real crab meat lowers cholesterol from 59 mg per serving to 15 mg per serving. Imitation crab meat is generally made from minced pollock or other fish.
Makes 6 Servings
Serving Size: 1/2 muffin and 4 ounces crab mixture
Nutrients per serving:
Calories: 229
Total fat: 6 grams (26% of calories)
Saturated fat: 1 gram
Cholesterol: 26 mg
Sodium: 984 mg
Carbohydrate: 23 grams (42% of calories)
Protein: 18 grams (32% of calories)
Dietary fiber: 1 gram
1 pound imitation crab meat, chopped*
1/4 cup low fat mayonnaise
1/4 cup fat-free cream cheese
2 teaspoons chopped fresh dill
2 teaspoons chopped fresh parsley
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1/4 teaspoon red pepper sauce (more if desired)
2 green onions, finely chopped
3 English muffins, split and lightly toasted
1 cup shredded reduced fat Monterey Jack cheese
Combine all ingredients except muffins and cheese and mix well. Spread about 1/2 cup crab meat mixture on each muffin half and sprinkle with cheese.
Set oven to broil. Spray rack of broiler pan with nonstick cooking spray. Place muffin halves on pan and broil for 5-6 minutes or until cheese is melted and lightly browned.
*Using imitation crab meat rather than real crab meat lowers cholesterol from 59 mg per serving to 15 mg per serving. Imitation crab meat is generally made from minced pollock or other fish.
Makes 6 Servings
Serving Size: 1/2 muffin and 4 ounces crab mixture
Nutrients per serving:
Calories: 229
Total fat: 6 grams (26% of calories)
Saturated fat: 1 gram
Cholesterol: 26 mg
Sodium: 984 mg
Carbohydrate: 23 grams (42% of calories)
Protein: 18 grams (32% of calories)
Dietary fiber: 1 gram