Crab Salad Melts
Whole grain pumpernickel bread has a lower GI than white bread and is a flavourful foil to the crab. Light-style Cheddar melts beautifully but isn't packed with fat.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 294 |
| pro | 31 g |
| total fat | 10 g |
| sat. fat | 3 g |
| carb | 18 g |
| fibre | 2 g |
| chol | 83 mg |
| sodium | 1.203 mg |
| % RDI: | - |
| calcium | 18% |
| iron | 29% |
| vit A | 13% |
| vit C | 53% |
| folate | 30% |
Suggested Recipes
-
2 pkg (each 7 oz/200 g) frozen crabmeat, thawed
Half sweet red pepper, diced
1 green onion, sliced
1/4 cup (50 mL) light mayonnaise
2 tbsp (25 mL) minced green or black olives
1 tbsp (15 mL) dijon mustard
1/2 tsp (2 mL) paprika
Pinch each salt and pepper
4 slices whole grain pumpernickel bread
1/2 cup (125 mL) shredded light-style Swiss or cheddar cheese
Preparation:
Place crabmeat in sieve; pick through to remove any cartilage. Press firmly to remove liquid. Transfer to large bowl; add red pepper, green onion, mayonnaise, olives, mustard, paprika, salt and pepper. Mix until combined.
Meanwhile, toast bread in toaster or toaster oven. Place toast on rimmed baking sheet. Spread crab mixture over toast; sprinkle with cheese.
Place baking sheet about 6 inches (15 cm) below broiler; broil until cheese is melted, about 2 minutes.
Additional Information
-
Shopping Tip: Look for packages of square, dense pumpernickel rye bread in the deli section of the grocery store.
Tags:
Breakfast and Brunch; Seafood; Vegetables; Cheese/Other Dairy; Broil;
Source
Canadian Living Magazine: October 2004
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