Crab Salad Melts

From EatingWell:  March/April 2009

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

• 3 asparagus spears, or 12 snow peas, trimmed and thinly sliced (about 1/3 cup)
• 8 ounces crabmeat, any shells or cartilage removed
• 1/3 cup finely chopped celery
• 1/4 cup finely chopped red bell pepper
• 1 scallion, finely chopped
• 4 teaspoons lemon juice
• 1 tablespoon low-fat mayonnaise
• 1/4 teaspoon Old Bay seasoning
• 2-5 dashes hot sauce
• Freshly ground pepper, to taste
• 4 whole-wheat English muffins, split and toasted
• 1/2 cup shredded Swiss cheese

• PREPARATION

  1. Place rack in the upper third of the oven; preheat broiler.
  2. Place asparagus (or snow peas) in a medium microwave-safe bowl with 1 teaspoon water. Cover and microwave until tender, about 30 seconds. Add crab, celery, bell pepper, scallion, lemon juice, mayonnaise, Old Bay seasoning, hot sauce to taste and pepper; stir to combine.
  3. Place English muffin halves, cut-side up, on a large baking sheet. Spread a generous 1/4 cup of the crab salad on each muffin half and sprinkle each with 1 tablespoon cheese. Broil until the cheese is melted, 3 to 6 minutes.

  NUTRITION

  Per serving: 251 calories; 6 g fat ( 3 g sat , 1 g mono ); 52 mg cholesterol; 30 g carbohydrates; 22 g protein;5 g fiber; 629 mg sodium; 234 mg potassium.
  Nutrition Bonus: Calcium (33% daily value), Vitamin C (20% dv), Folate & Magnesium (15% dv).
  Carbohydrate Servings: 1 1/2
  Exchanges: 2 starch, 1/2 vegetable, 2 lean meat