Easy Deviled Crab

Easy Deviled Crab

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From: EatingWell Magazine, January/February 2019

Instead of weighing down fresh crab with a lot of breadcrumbs, this lighter version of deviled crab gets just a sprinkle of them on top for crunch. If you prefer, steam 8 pounds of live blue crabs and pick out the meat to make the filling. For a really cool presentation, scrape out the shells, fill with the crab mixture and bake as directed. You can scoop it up with crackers or just eat it as is to allow the crab to shine.

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • ¼ cup mayonnaise
  • 2 tablespoons yellow mustard
  • 1 tablespoon ketchup
  • 1 tablespoon lemon juice
  • ¼ teaspoon cayenne pepper
  • 1 pound lump crabmeat, drained and picked over
  • ½ cup finely diced red bell pepper
  • ½ cup finely diced red onion
  • ¼ cup panko breadcrumbs, preferably whole-wheat
  • 2 teaspoons canola oil

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F.
  2. Combine mayonnaise, mustard, ketchup, lemon juice and cayenne in a large bowl. Add crab, bell pepper and onion; fold until evenly mixed. Divide the mixture among six ½-cup ramekins or transfer to a small baking dish. Place on a rimmed baking sheet.
  3. Combine panko and oil in a small bowl. Sprinkle over the crab mixture.
  4. Bake until golden brown on top and heated through, about 15 minutes for ramekins or 30 minutes for a baking dish. Serve hot.
  • Equipment: Six ½-cup ramekins

Nutrition information

  • Serving size: ½ cup
  • Per serving: 187 calories; 10 g fat(1 g sat); 1 g fiber; 7 g carbohydrates; 18 g protein; 42 mcg folate; 61 mg cholesterol; 2 g sugars; 1 g added sugars; 525 IU vitamin A; 21 mg vitamin C; 53 mg calcium; 1 mg iron; 431 mg sodium; 376 mg potassium
  • Nutrition Bonus: Vitamin C (35% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 2½ lean protein, 1½ fat, ½ vegetable

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