Thursday, March 19, 2009

Gettin Crabby at Lunch!

Chicken salad, tuna salad, seafood salad...they all seem healthy enough. But don't be fooled! Most of the time, they are so full of mayonaise that the healthy ingredients are no longer a good choice! But made correctly, these salads can make a great healthy lunch.

Rule #1 - Hold the mayo! This recipe has ingredients that are high in flavor but low in calories—lime juice, ginger, cilantro and chile peppers among them—to make this crab salad both nutritionally sound and absolutely delicious. If you want to skip the pita, serve on a bed of Boston lettuce or mixed greens. But the whole wheat pita pinwheels work great to make a healthy well-balanced meal.

Makes 2 servings, 1 1/4 cups salad each

1 tablespoon red-wine vinegar

1 tablespoon extra-virgin olive oil

1 teaspoon lime juice

Freshly ground pepper to taste

1 teaspoon minced fresh ginger

7 ounces cooked crab meat, drained - (Imitation crabmeat works great too)

1/2 cup finely chopped celery heart with leaves

2 tablespoons minced red onion

1 tablespoon chopped fresh cilantro1 teaspoon minced jalapeƱo pepper, or to taste

2 6-inch pita breads, warmed and cut in half crosswise

2 large lettuce leaves, torn in half

1. Whisk vinegar, oil, lime juice and pepper in a medium bowl. Add ginger, crab, celery, onion, cilantro and jalapeno; toss well. Line pita halves with lettuce and fill with crab salad. Garnish with parsley if you are serving for guests.


339 calories

10 g fat (1 g sat, 6 g mono)

70 mg cholesterol

38 g carbohydrate

28 g protein6 g fiber

728 mg sodium

250 mg potassium.

And don't forget your 100 push-ups today!