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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. 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 bright salad with the wonderful flavor of crab combined with sweet mango and the lovely herbaceous dill. A perfect spring dinner dish. Serve it with a whole wheat roll.

Crabmeat can be salty and you might want to hold the salt until you have mixed all the other ingredients. Often you won’t need to add any extra salt and this is great if you are on a sodium-restricted diet.

Shellfish and Fat and Cholesterol

For some reason shellfish has gotten a bad rap as being something too high in cholesterol for a healthy diet.   

The cholesterol in foods you eat is important and you should be careful but it is so much less important than total fat, saturated fat, sodium, total calories…  Basically cholesterol is at the bottom of the list of things to worry about. 

Shellfish, for the most part, has very little cholesterol.  Crabs, mussels, oysters, clams, scallops and lobster are very low in cholesterol – usually less than 50 mg in a serving.  Best of all there’s almost no fat in these guys.  It may be that it was cooking methods that led dieticians to make shellfish off limits.  Fried clams are a problem not because of the clams but because of the cooking method.  Lobster is a great food but the butter it is drenched in is pure fat. 

It may be that shrimp is what gave shellfish the bad name.  They have a fair amount of cholesterol – 200 mg in about 4 ounces.  While this is more than other meats shrimp has very little fat and almost no saturated fat.  As with any food that is higher in cholesterol using less fat when cooking results in a great dish that is great for you.    


 

Crab Salad with Dill and Mango



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

Cooking Time = 30 Minutes

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

This recipe keeps well for about 24 - 36 hours in the refrigerator.

Serve with a whole wheat or gluten-free roll.

2 Tbsp red onion
1 cloves garlic
3 ribs celery
1 lb lump crabmeat
3 Tbsp extra virgin olive oil
1/4 tsp salt
fresh ground black pepper
1 tsp pure maple syrup
2 Tbsp fresh lemon juice
2 Tbsp capers
1/2 cup mango (can be fresh, canned, or bottled)
2 Tbsp fresh dill
4 large portobello mushrooms

Place the onion, garlic, celery, crabmeat, olive oil, salt, pepper, maple syrup, lemon juice, capers, mango and dill in a medium mixing bowl. Fold together gently.

Chill the salad at least one hour.

Cut the stems from the portobellos and scrape the dark brown gills from the underside of the mushroom caps. Place the mushrooms on individual plates or in bowls and divide the salad equally into the mushroom caps.

Serve.

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 241 Calories from Fat 105
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 2g 9%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 87mg 29%
Sodium 645mg 27%
Total Carbohydrates 11g 4%
    Dietary Fiber 3g 10%
    Sugars 7g  
Protein 24g  
Vitamin A 8% Vitamin C 24%
Calcium 13% Iron 9%
Vitamin K 22 mcg Potassium 900 mg
Magnesium 58 mg