Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. DO NOT use artificial crabmeat since majority contains wheat protein.

"You cannot teach a crab to walk straight."
-Aristophanes, Greek playwright

The refrigerator light goes on...

This is a quick and very easy salad that makes for a lovely spring meal. The sweetness of the crab and corn together with the herbed flavor of the lemon thyme works great. And itís great for you at only 240 calories and 9 grams of fat (1 gram saturated fat).

Crab

Crabs are crustaceans in the same family as shrimp and lobster.  They have five pairs of legs - the two front ones are the pincers or claws (where the best crab meat is).  

When buying fresh crabs only buy living whole crabs.  If they are dead, donít buy them.  If you buy frozen crabs donít buy them if they have been thawed.  Lump crab is whole pieces of crab claws and the white body meat.  Flaked crab is the smaller bits of both dark and light meat from both the claws and the body of the crab.  The former is tastier and makes the best crab cakes.  

There are both fresh water crabs and saltwater crabs.  The latter are the more common and, like most shellfish, the variety is dictated by their habitat.  The most popular Pacific coast crabs are the Dungeness crab.   This is a medium sized crab with a delicate pink flesh.  It is named for the Olympic Peninsula in Washington state where it was originally harvested.   

In the northern Pacific Ocean there are King crab (also known as Alaskan King crab, Japanese crab and Russian crab).  These are the crabs with large pincers and legs.  The sweet, delicate, snowy white meat contained in the legs are easier to get at and eat.  

Stone crabs, like King crabs, are prized for the claw meat.  These are harvested in the winter months in Florida.  Because only the claw is eaten the fishermen twist off one claw and throw the crab back in the sea where the claw will grow back within about eighteen months.  You canít buy the claws fresh, by law they must be cooked for at least seven minutes and then iced or frozen.  The crab meat is firm and has a sweet flavor.  

Blue crabs are the predominate crab found on the east coast of North America.  They are smaller and the meat is not as sweet as other crabs.  Because of their size there is less meat from the body and claws than Pacific crabs.  The Blue crab sheds its shell periodically so that it can grow;the crab without the shell is sold as Soft-shell crab and is cooked and eaten whole.  

Crabmeat is sold in a variety of forms.  Fresh crabmeat is found in stores and will keep for only a few days in the refrigerator.  Pasteurized crabmeat is packed in cans and will keep much longer Ė about 12 to 18 months.  The flavor of pasteurized crabmeat is not fresh tasting at all.  Crabmeat that is canned has usually been cooked or pasteurized.  

4 ounces blue crab = 99 calories, 1 fat, <1g sat fat, <1g mono fat, 21g protein, 0g carbohydrates, 332mg sodium, 88mg cholesterol

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Crab and Corn Salad



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps for up to about 48 hours in the refrigerator.

Serve with a 2 ounce sourdough or whole wheat roll.

spray olive oil
2 ears yellow or white corn
1 large shallot
1/2 red bell pepper
1 lb lump crabmeat
1 lemon
2 Tbsp olive oil
1/2 tsp salt
fresh ground black pepper
2 Tbsp fresh thyme leaves
lettuce leaves for garnish

Place a medium non-stick skillet over medium-high heat. Spray the pan lightly with olive oil and add the corn. Cook, tossing frequently, until the corn just begins to turn brown. Remove and place in a bowl. Place the bowl in the refrigerator to chill.

Mince the shallot and dice the pepper. Place the shallot, pepper, crabmeat, lemon juice, olive oil, salt, pepper and thyme in a medium mixing bowl. Add the chilled corn.

Gently fold the ingredients together and then chill the salad. Serve with lettuce leaves as garnish.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

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Amount Per Serving

Calories 240 Calories from Fat 78
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 1g 7%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 87mg 29%
Sodium 631mg 26%
Total Carbohydrates 20g 7%
    Dietary Fiber 3g 10%
    Sugars 4g  
Protein 23g  
Vitamin A 33% Vitamin C 124%
Calcium 11% Iron 10%
Vitamin K 6 mcg Potassium 665 mg
Magnesium 66 mg