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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.

 

"Beet ever so onion there snow peas legume."
-Roger von Oech, Creativity Consultant

The refrigerator light goes on...

This is a great salad year 'round. The colors and ingredients are more fall or winter, but it's fresh and light and crisp for a spring or summer day.

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, don't buy them. If you buy frozen crabs, don't 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. Crab 


 

Crab and Roasted Beet Salad



Servings = 2 | Serving size =about 2 cups salad with beets

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe does not make very good leftovers.

3 medium beets
1 quart water
8 ounces yams (peeled and cut into 1/2 inch cubes)
1 small shallot (minced)
2 ribs celery (diced)
8 ounces lump crabmeat
2 Tbsp reduced fat mayonnaise
1/2 lime (juiced)
1/8 tsp salt
fresh ground black pepper (to taste)
1/8 tsp dried tarragon
4 tsp extra virgin olive oil
2 tsp balsamic vinegar

Preheat the oven to 325F.

Scrub the beets well. Wrap them in aluminum foil and place in the oven.

Place the water in a medium sauce pan over high heat. When boiling add the yams. Reduce the heat to a simmer and cook for about 10 minutes until they are tender but not falling apart. Remove from the heat and rinse under cold water. Place in the refrigerator to chill.

Place the shallot, celery, crab meat, mayonnaise, lime juice, salt, pepper and tarragon in a bowl. Fold gently until well blended. Add the chilled yams and place in the refrigerator.

When the beets are done (after about 45 minutes), remove from the oven and place in ice water. When cold the skins will slip off easily. Slice the beets thinly and arrange in a fan pattern divided between two plates.

Place half of the crab salad on each plate. Drizzle the olive oil and vinegar over the beets and serve.

Nutrition Facts

Serving size = about 2 cups salad with beets

Servings = 2

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Amount Per Serving

Calories 463 Calories from Fat 120
  % Daily Value
Total Fat 14g 21%
    Saturated Fat 2g 10%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 91mg 30%
Sodium 709mg 30%
Total Carbohydrates 61g 20%
    Dietary Fiber 12g 46%
    Sugars 18g  
Protein 26g  
Vitamin A 12% Vitamin C 67%
Calcium 18% Iron 20%
Vitamin K 24 mcg Potassium 2187 mg
Magnesium 122 mg