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Crab Dip: A Flavorful Healthier International Delight

Crab Dip

This recipe offers a delicious and relatively healthy take on classic crab dip. By using Greek yogurt and light cream cheese, we significantly reduce the fat content without sacrificing flavor. Enjoy this dip with whole-wheat crackers, crudités, or even as a topping for grilled fish.

Cuisine Type: International Cuisines (Inspired by American and Mediterranean flavors)

Dietary Preferences: Heart-Healthy

Yields: Approximately 6 servings

Prep time: 15 minutes

Cook time: 15-20 minutes

Estimated Nutritional Information (per serving):

* Calories: 180-220

* Protein: 15-18g

* Carbs: 5-8g

* Fat: 10-14g

Note: Nutritional information is an estimate and can vary based on specific ingredient brands and portion sizes.

Ingredients:

* 8 ounces (225g) lump crab meat, fresh or pasteurized, picked over for shells and cartilage

* 4 ounces (115g) light cream cheese, softened to room temperature

* 1/2 cup (120g) plain nonfat Greek yogurt

* 1/4 cup (60ml) light mayonnaise (optional, for extra richness - can be omitted)

* 1/4 cup (30g) finely chopped red bell pepper, for color and sweetness

* 1/4 cup (30g) finely chopped green onions (scallions), white and green parts

* 2 tablespoons chopped fresh parsley

* 1 tablespoon lemon juice, freshly squeezed

* 1 teaspoon Dijon mustard

* 1/2 teaspoon Old Bay seasoning (or your favorite seafood seasoning)

* 1/4 teaspoon garlic powder

* Pinch of cayenne pepper (optional, for a little heat)

* Salt and freshly ground black pepper to taste

* Optional Topping: Sprinkle of paprika or Old Bay seasoning

* Optional: 1 tablespoon dry sherry or dry white wine (for added depth of flavor)

Equipment:

* Mixing bowl

* Rubber spatula or wooden spoon

* Baking dish (oven-safe) or skillet (oven-safe if broiling)

* Measuring cups and spoons

* Cutting board

* Knife

Instructions:

1. Prepare the Ingredients:

* Ensure the cream cheese is softened to room temperature for easy mixing.

* Pick through the crab meat carefully to remove any shells or cartilage.

* Finely chop the red bell pepper, green onions, and parsley.

* Juice the lemon.

2. Combine the Ingredients:

* In a mixing bowl, combine the softened cream cheese, Greek yogurt, and light mayonnaise (if using). Beat with a rubber spatula or wooden spoon until smooth and creamy.

* Add the chopped red bell pepper, green onions, parsley, lemon juice, Dijon mustard, Old Bay seasoning, garlic powder, and cayenne pepper (if using). Stir well to combine.

* Gently fold in the crab meat, being careful not to break it up too much. We want to maintain the beautiful lumps of crab.

* Taste and adjust seasonings as needed. Add salt and pepper to your preference. If using, add the sherry or white wine at this stage.

3. Bake or Broil the Dip:

* Baking Method: Preheat oven to 350°F (175°C). Transfer the crab dip mixture to a baking dish. Bake for 15-20 minutes, or until heated through and bubbly around the edges.

* Broiling Method: Preheat broiler. Transfer the crab dip mixture to an oven-safe skillet or baking dish. Broil for 3-5 minutes, watching carefully to prevent burning, until the top is lightly browned and bubbly.

4. Garnish and Serve:

* Remove the crab dip from the oven or broiler.

* Sprinkle with a pinch of paprika or Old Bay seasoning for visual appeal and added flavor.

* Serve immediately while warm.

Serving Suggestions:

* With Crackers: Serve with whole-wheat crackers, pita chips, or baguette slices.

* With Crudités: Offer a selection of fresh vegetables like celery sticks, carrot sticks, cucumber slices, and bell pepper strips for a healthier option.

* As a Topping: Spoon the warm crab dip over grilled fish, chicken, or even a baked potato.

* In Stuffed Celery: Fill celery sticks with the crab dip for a quick and easy appetizer.

* With Tortilla Chips: For a more indulgent option, serve with tortilla chips for a warm and flavorful dip.

Tips and Variations:

* Spice it up: Add a pinch of red pepper flakes or a dash of hot sauce for extra heat.

* Add cheese: Sprinkle shredded cheddar, Monterey Jack, or Parmesan cheese over the dip before baking for a cheesier version.

* Use different herbs: Experiment with other fresh herbs like dill, chives, or thyme.

* Make it ahead: Prepare the dip up to a day in advance and store it in the refrigerator. Add a few minutes to the baking time to ensure it's heated through.

* For a richer flavor: Use a combination of lump crab meat and claw meat.

* For a smoother texture: Use a hand mixer to combine the cream cheese, yogurt, and mayonnaise.

Enjoy your delicious and heart-healthy crab dip!

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