LaaLoosh » Crab

Crab Eggs Benedict Recipe – 5 Points +

LaaLoosh — Wed, 18 Jan 2012 15:26:57 +0000

I once had an AMAZING Crab Eggs Benedict at a restaurant in Malibu, and ever since then, I salivate at the mere thought of crab, hollandaise sauce and egg on a toasted slice of English muffin. Because it’s a breakfast recipe that I know isn’t very Weight Watchers friendly, I have avoided it, only indulging once in a great while. This past weekend, I was determined to make a healthier version that was low in Points Plus so I could eat Crab Eggs Benedict more frequently. Knowing that the two most fattening components in this dish are the hollandaise sauce and the egg yolk, I knew sacrifices had to be made. The first thing I did was use a poached egg white, instead of a whole poached egg. Yes, I know that this means there’s no runny egg yolk on the eggs Benedict. But I don’t feel that it affects the overall flavor of the whole dish very much. Now, when it came to the hollandaise sauce, there was no way I was going to NOT use it. I am the kind of girl who is all about condiments and sauces, so I had to find a way to make this happen. I decided to try out a holladaise sauce recipe using liquid egg substitute instead of eggs and using my favorite butter alternative – Brummel & Brown Yogurt Spread. It worked perfectly! The sauce was delicious, and flavorful and exactly as I had hoped for. But it was a lot less calories than traditional hollandaise. A few other minor alterations to my Crab Eggs Benedict, and the delicious dish was a hit! And just 5 Points + for the whole thing. Now I can eat my favorite breakfast on a very regular basis. I hope you enjoy it as much as I did!

Crab Eggs Benedict Recipe

Enjoy a delicious, healthy Crab Eggs Benedict for a lot less fat and calories, but still with all the flavors you’d expect. Just 5 Points + per serving makes this a great idea for a Weight Watchers Breakfast Recipe.

Ingredients

2 whole wheat, high fiber English muffins
4 egg whites
12-14oz lump crabmeat
1 tbsp fresh chives, chopped
Hollandaise Sauce:
3/4 cup non-fat buttermilk
1/4 cup liquid egg substitute
1 tbsp light butter (I used Brummel & Brown)
1 tbsp cornstarch
1 tbsp lemon juice
1/2 tsp salt
Pinch of cayenne pepper

Instructions

Slice each English muffin in half, and toast.
Poach 2 egg whites using a poaching pan or by following the instructions in the NOTES below.
Empty lump crab meat into a bowl, and drain it of any excess water.
To make the Hollandaise Sauce: Start by melting the butter in a small saucepan on low heat. Cook until butter is melted and turns golden in color. Set aside.
In a medium sized saucepan, whisk together ¼ cup of the non-fat buttermilk, cornstarch, salt, and cayenne pepper until smooth and well combined.
Add in the rest of the buttermilk and liquid egg substitute.
Set the pan on medium-low heat, and whisk continuously until it begins to simmer and thicken.
Remove from heat and whisk in the lemon juice and butter.
On a plate, set one toasted English muffin half and top it with ¼ of the total crab meat. Then gently place your poached egg on top.
Top each Crab Eggs Benedict with about 1/4 cup of the hollandaise sauce, and garnish with fresh chives.

Quick Notes

How to Poach an Egg White:
Fill a small sauce pan with water and bring to a boil. The size of the saucepan and the size of the eggs will determine how much water you should use. You need at least a couple of inches of water in your saucepan for the poached egg whites to turn out right.While waiting for while to boil, crack an egg and empty the white into a small bowl or cup. To separate the egg white from the yolk, you can do this one of two ways. The first way is to use an egg separator. Simply pour the egg through the separator. The white will go through the separator and into the bowl while the yolk remains in the separator. You can then discard the yolk. The second way you can separate the egg is by cracking the egg shell into two parts. Hold one part in your left hand and the other in your right. Separate the egg by transferring the egg back and forth between the two parts. Keep the yolk in the shell and allow the egg white portion to go into your bowl.
Once the water has come to a boil, bring the heat down to a simmer. Now add 1 tablespoon of vinegar to the water.
Bring the cup with your egg white as close to the water as possible and gently pour the separated egg white into the simmering water. If you are using more than one egg you will want to wait at least 30 seconds for the egg to begin to set before adding a second one to the saucepan. This will help keep eggs from clumping together.
Allow the egg to cook for approximately 3 minutes, If the egg starts to break up and spread around the pan, use a slotted spoon to guide it back to the center.
When the poached egg white reaches the desired level of done-ness remove it from the water with a slotted spoon.

Preparation time: 20 minute(s)

Cooking time: 20 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 Crab Eggs Benedict
Each serving = 5 Points +

PER SERVING: 180 calories; 4g fat; 17g carbohydrates; 20g protein; 2g fiber

Light Seafood Gumbo Recipe – 4 Points +

LaaLoosh — Mon, 08 Aug 2011 12:00:54 +0000

photo credit: gourmet.com

If you want to indulge in a huge, 2 cup serving of a traditional Seafood Gumbo Recipe for just 4 Points +, you came to the right place today! Loaded with all the well-loved flavors of a Louisiana Gumbo, this light and healthy version skips a lot of excess fat and calories while still maintaining an amazing taste. With shrimp and crab being so low calorie and high in protein, it wasn’t too hard to make this a Weight Watchers friendly recipe. As with all traditional gumbos, the base is a roux that is slowly browned, and adds wonderful texture and flavor to the dish.

Light Seafood Gumbo Recipe

This delicious, low calorie Seafood Gumbo is an African influence to Louisiana cuisine, and is incredibly filling, for just 4 Points + per serving. Serve this hearty dish as any low calorie lunch or dinner and enjoy its fresh and fabulous flavors.

Ingredients

1/2 lb shrimp, peeled and de-veined
1/2 lb lump crabmeat
1/2 lb okra, thinly sliced
1 cup chopped tomatoes
1 large yellow onion, thinly sliced
2 large celery stalks, chopped
1 large green pepper, seeded and chopped
3 cups fat free vegetable broth
3 bay leaves
4 garlic cloves, mined
1 tbsp fresh lemon juice
2 tbsp whole wheat flour
2 tbsp light butter
1 tsp salt
1/2 tsp white pepper
1 tsp fresh thyme, finely chopped
1/2 tsp cayenne pepper

Instructions

Spray a large, non-stick skillet with with non-fat cooking spray and set over medium-high heat. Add in garlic okra, bell pepper, onions, and celery. Cook until veggies are tender, about 5-7 minutes. Transfer to a bowl and set aside.
Make the roux by adding the butter to the skillet, and then add in the flour; stir until blended. Continue to cook, stirring constantly until the flour is well browned, but not burned, about 8-10 minutes.
Slowly drizzle in the broth into the skillet, continuously stirring to remove lumps, and bring to a slow simmer. Add in the thyme, bay leaves, salt, pepper, lemon juice, and tomatoes.
Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
Stir in the shrimp and crabmeat and simmer until shrimp are cooked, about 3-5 minutes.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Southern)

*For added bulk without adding any additional calories or Points +, try stirring in some 0 calorie Okra from Miracle Noodle!

Entire recipe makes 4 servings
Serving size is 2 cups
Each serving = 4 Points +

PER SERVING: 186 calories; 3 g fat; 15 g carbohydrates; 26 g protein; 4 g fiber

Low Calorie Crab Bisque Recipe – 3 Points +

LaaLoosh — Thu, 09 Jun 2011 16:35:49 +0000

It is my firm belief that the French can do no wrong when it comes to food. I will eat ANY French food. Seriously. I even enjoyed escargot. Rich, creamy traditional bisque recipes are something that I think are truly delicious and are always a hit when I serve them to my family. One weekend, a few months ago, my husband took me out to a fancy French restaurant, where I threw my Points Plus allowance to the wind, and I indulged in the most sensational foods. It was GLORIOUS. One of the things I ordered was a Crab Bisque in a Bread Bowl that was to die for. But after I got home and started calculating the Points Plus that were in crab bisque recipes, I was shocked. How can so many calories fit into a small bowl of liquid?!!? So I became determine to create a healthy low calorie crab bisque that I could enjoy more frequently and without the guilt. By bulking this dish up with some veggies, I was able to maintain the divine creamy texture and rich flavors without all the unnecessary fat and calories. I also got rid of the heavy cream and high fat butter and used some alternative ingredients that did the trick just fine. The end result was fabulous! Each 1 cup serving is just 3 Points +, which I think is fantastic for such a delicious tasting bisque.

Low Calorie Crab Bisque Recipe

Looking for a low calorie bisque recipe that is Weight Watchers friendly but still tastes great? Try this amazingly yummy Crab Bisque Recipe and indulge in everything a French bisque should be, but with just 3 Points + per serving. Serve it as a healthy side dish with dinner or pair it with a light salad for a divine lunch.

Ingredients

16 oz lump crabmeat
2 cups fat free chicken broth
2 cups fat free milk
1 cup dry sherry
1 1/2 cups cauliflower, cut into bite sized pieces
1 cup fresh corn kernels
1 cup chopped onion
1 cup diced yellow bell pepper
1 1/2 cup diced red bell peppers
1 large celery stalk, cut into bite sized pieces
1 tbsp light butter (I used Brummel & Brown)
2 tbsp fat free sour cream
1 tsp smoked paprika
2 bay leaves
1 tsp thyme
1 tsp salt
1/4 tsp black pepper

Instructions

Melt butter in a large saucepan over medium heat.
Add corn, onion, celery and bell peppers and cook, stirring often, until the onion and pepper have softened, about 5 minutes. Add cauliflower and paprika, and stir often, for 2 minutes.
Add sherry and scrape up any browned bits, until the liquid has reduced slightly, about 5 minutes. Add broth and bring to a boil.
Reduce heat and simmer, stirring occasionally, until the cauliflower is very tender, about 15 minutes. Remove bay leaves.
Working in two batches, puree the vegetable mixture in a blender or food processor. Return the puree to the saucepan; stir in milk, sour cream, crab, bay leaves, thyme and salt & pepper.
Cook, stirring occasionally, until heated through, 3 to 5 minutes. Divide into 8 servings and garnish with a sprinkle of fresh chopped parsley.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Culinary tradition: French

Entire recipe makes 8 servings
Serving size is about 1 cup
Each serving = 3 Points +

PER SERVING: 158 calories; 3g fat; 12 g carbohydrates; 19g protein; 4 g fiber

Maryland Crab Cakes Recipe – 3 Points +

LaaLoosh — Wed, 01 Jun 2011 21:45:22 +0000

photo credit: closet cooking

This delicious and super easy low calorie Maryland Crab Cakes Recipe is perfect as an appetizer, main dish or side dish. Most traditional crab cake recipes use a lot of mayonnaise and are fried, thus making for a pretty high PointsPlus meal. But by altering the recipe with some healthier ingredients and using a high fiber breadcrumb mixture, each of these tasty cakes are just 3 Points + each. The first time I made these, I divided the mixture into 12 mini crab cakes instead of 6 full size ones, to use as an appetizer, and they were perfect! Everyone was asking for the recipe, and NO ONE could tell they were Weight Watchers friendly. So if you are cravin’ some good ol’ fashioned Southern Crab Cakes, enjoy this guilt free version and save your Points Plus for dessert!

Maryland Crab Cakes Recipe

My healthy twist on this popular Southern Recipe will leave you surprised that these delicious Maryland Crab Cakes are actually low calorie and Weight Watchers friendly! With just 3 Points + each, they make the perfect guilt free appetizer idea or dinner. Try serving over a bed of greens and turn it into a low calorie crab cake salad for lunch. There are so many ways to enjoy it!

Ingredients

1 lb lump crabmeat
1 large egg white
1 ¼ cups Fiber One breadcrumbs (see Notes)
2 tbsp reduced-fat mayonnaise
2 tbsp lemon juice
1/2 tsp dry mustard
1 tsp Old Bay Seasoning
3 green onions, finely chopped
1/4 cup finely diced red bell pepper
1/4 cup finely diced green bell pepper
1 tbsp chopped fresh parsley
1/2 tsp Kosher salt
1/4 tsp freshly ground pepper

Instructions

Stir egg white briskly with a fork. Add crabmeat, ¾ cup of the breadcrumbs, mayonnaise, lemon juice, green onions, peppers, dry mustard, parsley, Old Bay seasoning and salt & pepper; mix well.
Coat a baking sheet with non-fat cooking spray. Put the remaining Fiber One breadcrumbs in a shallow dish.
Form the crab mixture into six 1/2-inch-thick patties. Lay each patty in the dry breadcrumbs, and then turn each to coat them well on all sides. Pat the crab cakes firmly into rounds and then place them on the prepared baking sheet.
Preheat the broiler. Broil the crab cakes until nicely browned, about 4 to 5 minutes. Turn them gently and broil until heated through and browned, 4 to 5 minutes longer.

Quick Notes

Fiber One Breadcrumbs Recipe:
1 cup original Fiber One Cereal
2 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1/2 tsp black pepper

In a food processor, combine cereal, salt, garlic powder, onion powder, paprika and pepper and pulverize to a fine powder or breadcrumb like consistency.

Preparation time: 20 minute(s)

Cooking time: 15 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Culinary tradition: USA (Southern)

Entire recipe makes 6 servings
Serving size is 1 crab cake
Each serving = 3 Points +

PER SERVING: 139 calories; 2 g fat; 12 g carbohydrates; 18 g protein; 4 g fiber

Baked Cream Cheese Wonton Recipe, with Crab – 1 Point Total

LaaLoosh — Tue, 06 Jul 2010 19:57:19 +0000

Oh how I love Crab and Cream Cheese Wontons! I remember the day that I first discovered them – it was at a random Chinese food restaurant in State College, PA, during my college years. That one time was all I needed — I was now a Cream Cheese Wonton lovin’ fool! Often referred to as Crab Rangoons, traditional cream cheese and crab wonton recipes involve frying the wonton and using more cream cheese than crab – thus leading to a ton of extra fat and calories. My version, makes a few small changes to the original recipe and involves baking them instead of frying. This leads to super yummy cream cheese and crab wontons that clock in at just 1 Point Total for 2 wontons! Though this is not an official Weight Watchers Wonton Recipe, I am confident it will be adored by any Chinese food lover who is counting their calories. Serve as an appetizer, side dish, or snack!

Baked Cream Cheese Wonton Recipe

Ingredients:
- 1 can of lump crab meat, drained
- 1/2 cup shredded cabbage
- 1 tsp table salt
- 1/2 cup fat free cream cheese, room temperature
- 24 pieces wonton wrappers, (3 1/2-inch square)
- 1/4 cup egg substitute
- 1 tbsp cilantro, fresh, finely chopped
- 3 stalks of scallions, finely chopped

Directions:
Preheat the oven to 350°F.

In a large bowl, combine cream cheese, egg substitute, crab meat, shredded cabbage, salt and cilantro.

Spray 2, 12 cup muffin pans with non-stick cooking spray. Lay each wonton wrapper inside each cup, placed evenly apart. Bake in the oven until wonton begins to turn golden – approx 3-5 minutes. Take out from oven and transfer wontons to a baking sheet, sprayed with nonstick cooking spray. Place 2 tsp of the crab mixture in the center of each wonton skin. Spray each wonton lightly with nonstick spray. Bake again until golden and crisp, about 10 minutes.

Entire recipe makes 12 servings
Serving size is 2 wontons
Each serving = 1 Point Total

Avocado and Crab Salad Recipe – 5 Point Total

LaaLoosh — Tue, 11 Aug 2009 15:55:44 +0000

With temperatures still on the rise this summer, this light and delicious Avocado and Crab Salad Recipe is the perfect dish to serve up! Loaded with flavor, tang and creamy goodness, this fresh salad recipe is not only DELISH…it’s good for you too! Though this is not an official Weight Watchers recipe, if you are a weight watcher, you will dedinitely want to add this low point salad recipe to your collection. And this fabulous little dish can be served as an appetizer or over a bed of fresh greens for a delightful summer salad.

Ingredients:
- 1 medium Hass avocado
- 4 oz lump crab meat
- 1 tbsp chopped red tomato
- 2 tbsp chopped red onion
- 1 lime, juice of
- 1 tbsp chopped cilantro
- 1 tsp olive oil
- salt and pepper to taste

NOTE: For added heat and spice, try adding in 1 tsp finely chopped jalapeno peppers! Or add a little variety by adding 1 tbsp of pear or papaya for a sweeter, fresher taste.

Directions:
In a medium bowl, combine onion, tomato, lime juice, olive oil, cilantro salt and pepper. Add crab meat and toss well.
Cut avocado open, remove pit and spoon out avocado. Cut into large chunks and add to crab. Mix carefully, not to mash the avocado. Spoon back into avocado shells and enjoy!

Entire Recipe makes 2 servings
Each serving = 5 Point Total

This recipe was created by Gina’s WW Recipes.