Crab Roll

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This healthier take on a lobster roll uses crab because it’s usually easier (and less expensive) to buy. But by all means use lobster if you prefer. Serve with coleslaw and an ice-cold beer.

Crab Roll
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 20 minutes

  • 1/4 cup low-fat mayonnaise

  • 1 tablespoon freshly grated lemon zest

  • 3 tablespoons lemon juice

  • 10 dashes hot sauce, such as Tabasco

  • 1/2 teaspoon freshly ground pepper

  • 1/8 teaspoon salt

  • 1/4 cup finely chopped shallot

  • 1/4 cup finely chopped celery

  • 1/4 cup thinly sliced fresh chives, divided

  • 12 ounces cooked crabmeat, (about 2 cups; see Tip), drained if necessary, any shells or cartilage removed

  • 8 leaves red or green leaf lettuce

  • 4 whole-wheat hot dog buns, (toasted, if desired)

Directions
  1. Cover and refrigerate the crab filling (Step 1) for up to 1 day.

  2. 4 servings, about 2/3 cup crab filling each

  3. Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl. Thoroughly mix in shallot, celery and 3 tablespoons chives. Mix in crab very gently so it doesn’t break up too much.

  4. Line each bun with lettuce and divide the crab filling among the buns. Garnish with the remaining 1 tablespoon chives.


Nutritional Facts

Servings
4
Per serving
Calories
238
Carbohydrates
29g
Fat
5g
Saturated Fat
1g
Monounsaturated Fat
1g
Protein
21g
Cholesterol
102mg
Dietary Fiber
4g
Potassium
269mg
Sodium
716mg
Added Sugars
4g
Exchanges
1 1/2 starch
1/2 carbohydrate (other)
2 lean meat
1 fat
Carbohydrate Servings
2
Iron (32% daily value)
Vitamin A (26% dv)
Vitamin C (17% dv)
Calcium (16% dv)

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4 replies

evaziem
evaziem 2014-06-13 15:25:03 -0500 Report

This looks really good except for the bun. Why can it be without grans?

Don't take my word for it, but Nicolette Pace's who is spokesperson for the New York State Dietetic Association.

She said:
"While grains are certainly preferable to refined white flour because they contain more fiber and vitamin B, don't fall into the multigrain trap. Just because a product has multiple different grains doesn't mean those grains aren't processed and stripped of many of the good things you want from them. In processing grains for convenience, you're potentially losing the nutrients and changing the degree to which they are absorbed."

Source:
http://time.com/50163/6-food-myths-debunked/

Trudie Ann
Trudie Ann 2014-06-03 11:03:59 -0500 Report

This looks and sounds really good, and I like Sly Kitty's idea. Adding these ingredients to my grocery list.

Sly Kitty
Sly Kitty 2014-06-03 10:29:55 -0500 Report

If you are carb conscious you could also put this filling in lettuce as lettuce wraps are so much better for us. I would have to go with the lobster as that is still my favorite shell fish.