Crab is a hit in my house.

We enjoy the real deal crab, not the imitation stuff.  Although fresh crab legs are a treat, since they are pricey and can be somewhat of a production to eat, they are so tasty.  My family and even my kiddos, love to crack the legs open and pull the sweet and succulent meat out with their hands (or a tiny fork) and pop it into their mouths.  (Word of caution, the spiny shells can be tough to handle, especially for little hands!  So handle with care.)

Crab has gotten a bad rap in the past as it contains a decent amount of cholesterol – the waxy substance that was once thought to clog your arteries and lead to heart disease.  That’s been debunked.  Just because you eat cholesterol-rich foods doesn’t mean your blood cholesterol levels or risk for heart disease will go up.  So, no worries, moderation is the key. . .

On a good note, these crustaceans are nutrient-dense creatures as they are an excellent source of high-quality protein with 15 grams of protein and only a mere 70 calories per 3-ounces!  (Note: crab contains sodium as they live in salty waters; there’s about 250 mg per 3-ounces.)

I love to toss crab meat bits with veggies of all sorts to make a tasty salad the you can throw in the fridge and eat then next day. You can use canned lump crab meat – it’s just as delish!  Today, I am using mini cucumbers – I love the snack-size cucumber from Mucci Farms, artichoke hearts and tomatoes alongside the crab meat.

Crab and Vegetable Salad with Champagne Vinaigrette

This light salad can make a tasty lunch or serve it with soup for dinner.

Serves 4

Ingredients

1 large crab leg or 2 cups crab meat, pre-cooked

5 mini cucumbers, finely diced

4 small Roma tomatoes, diced

1 cup marinated artichokes hearts , drained

For Dressing:

2 Tablespoons champagne vinegar

2 Tablespoons extra-virgin olive oil

1 teaspoon Dijon mustard

1 garlic clove, finely minced

Salt and black pepper to taste

Directions

Preheat oven to 350 degrees.  Keep crab legs refrigerated until ready to eat. Rinse under cold water.  Place on a cookie sheet and into the oven for 10 minutes to heat through.  Remove from oven and allow to cool for a minute.  Gently twist and break the crab leg shells and remove the tender meat.  Shred with fingers or a fork and place to the side.

In the meantime, place cucumbers, tomatoes and artichokes in a medium bowl and gently toss.   In a small bowl, mix together the vinegar, olive oil, mustard, garlic, salt and pepper.

Add the crab to the vegetables and lightly toss with dressing.  Spoon into individual plates or bowls.  Serve with a warm, crusty whole grain bread, if desired.

Nutrition Information: Calories: 266, Total Fat: 11 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 88 mg, Sodium: 495 mg, Carbohydrates: 13 g, Dietary Fiber: 2 g, Sugars: 7 g, Protein: 27 g

How do you enjoy crab meat?  I’d love to know!

Enjoy eating simply,

XOXO,

-Vicki