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  • The Low Fat Chick 9:06 pm on March 12, 2012 Permalink | Reply
    Tags: , , crab,   

    Crab Rangoon Flowers 

    I am in love with Crab Rangoon at Chinese restaurants but had to retire eating these creamy dreams because of the fat. Fried wontons are so tasty, but so very bad, all at the same time. As a result, I have spent countless times testing out my own version of crab rangoon. All the folding and pressing of these little treats and baking them, still resulted in rangoon that was not very moist and creamy. Well, I am excited to say I finally figured out the problem.  After trying fresh crab meat and then imitation crab meat, I finally purchased canned crab meat. I am not a fan of anything canned because of the large amounts of sodium, but the moisture of canned crab meat really made my rangoons shine and complimented the reduced fat cream cheese. Foregoing the traditional green onions and using chives, with a touch of sugar, resulted in a sweet, creamy rangoon. The pretty wonton flowers freshly out of the oven will surely impress your guests.  So glad I finally figured out how to make low-fat, baked crab rangoon, which are now a new favorite.


    canola or vegetable oil cooking spray
    1  6.5 oz can crab meat, drained
    4 oz cream cheese, reduced fat, softened
    1 Tbsp chives, chopped
    1 tsp Worcestershire sauce
    1/4 tsp garlic powder
    1/2 tsp soy sauce, reduced sodium
    3 tsp sugar
    1/2 tsp onion powder
    20 wonton wrappers


    Preheat oven to 375°F.

    Spray a mini muffin pan with oil. Set aside.

    In a medium bowl, combine crab meat, cream cheese, chives, Worcestershire sauce, garlic powder, soy sauce, sugar, and onion powder.

    Press a wonton wrapper into each mini muffin tin. Place 1 1/2 teaspoons filling in the center of each wonton wrapper. Lightly spray the tops of the wontons with oil.

    Bake 8 to 10 minutes, until the edges are light brown. Remove from oven and let sit for 2 minutes before serving.

    Nutrition Facts

    Servings: 4  (5 wontons per serving)
    Serving size: 1/4 of recipe (3.8 ounces).
    Calories 222.75

    % Daily Value
    Calories From Fat  54.17  24%
    Total Fat 6g  9%
    Saturated Fat 2.85g  14%

    • Karista 11:38 am on March 13, 2012 Permalink | Reply

      Beautiful! What a lovely idea! Your picture says it all and is making me hungry. 🙂

  • The Low Fat Chick 5:08 am on November 7, 2010 Permalink | Reply
    Tags: , crab, , , lobster,   

    Creamy Lobster Dip 

    I just love seafood dips so when I came across this lighter version, I became excited and definitely had to try it. I added lobster to the dip along with crab, which tasted awesome but if lobster is too much for your budget, just use crab meat.  The original recipe only included crab. Often seafood dips are high in calories but this dip is an exception to the rule and is thick and creamy. I gobbled it up! Serve with toasted baguette slices or toasted pita wedges.


    1/2 cup nonfat cottage cheese
    4 ounces light (reduced-fat) cream cheese
    2 large cloves garlic, finely minced
    1/2 teaspoon freshly ground pepper
    1/4 teaspoon Worcestershire sauce
    1/4 teaspoon Old Bay seasoning
    1/4 teaspoon cayenne pepper
    1 lobster tail meat, roughly chopped
    4 ounces crab meat, any shells or cartilage removed, drained and patted dry
    1/2 lemon, juiced


    • Place cottage cheese in a fine-mesh sieve and press on it to remove excess moisture. If you do not have a sieve, place two paper towels in a strainer, add cottage cheese, and let the towels absorb the liquid. Transfer the cottage cheese to a food processor or blender; add cream cheese and blend until smooth.
    • Transfer to a medium saucepan and add garlic, pepper, Worcestershire, Old Bay and cayenne. Heat over low heat, stirring frequently, until warm, 2 to 3 minutes.
    • Add lobster, crab, and lemon juice; stir well. Heat until warm, 30 to 40 seconds. Remove from heat and serve immediately.

    Servings: 2 tablespoons.

    Calories: About 50 per serving.

  • The Low Fat Chick 1:09 pm on July 17, 2010 Permalink | Reply
    Tags: crab, , , ,   

    Crab Chili Over Noodles 

    If you enjoy doing a little cracking of the crab legs, then you’ll have fun preparing this meal. As my best friend says, I am a master of cracking crab legs. Often I am going at it nonstop with the thoughts of immediately savoring the tasty meat in mouth.  With this recipe, once you crack the legs, a little patience is required, as you are going to mix the meat with a sweet, tangy sauce.  The results are a light, healthy meal perfect for lunch or dinner.


    8 ounces water
    5 tablespoons tomato ketchup, preferably organic
    2 tablespoons light soy sauce
    1 tablespoon brown sugar
    2 teaspoons cornstarch
    2 tablespoons peanut oil
    6 large cloves garlic, finely chopped
    2 tablespoons freshly grated ginger
    3 medium red chili peppers, finely sliced*
    1.5 pounds snow crab legs
    1 lime
    12 ounces udon noodles, cooked and drained
    2 tablespoons sesame oil


    • Put a large pot of water on to boil. Once water is boiling, add crab legs. Boil for 5 minutes. Drain and leave in strainer to cool.
    • In a small bowl, add water, ketchup, soy sauce, brown sugar, and cornstarch to make the chili sauce. Mix well. Set aside.
    • Once the crab legs are cool, have fun cracking them open and place the meat in a small bowl. When finished you will have 1 to 1.5 cups of meat.
    • Heat a large skillet over a high heat and add peanut oil.  Reduce heat to medium. Add garlic, ginger, and chilies. Cook for 30 seconds.
    • Add crab meat to the skillet and cook for an additional 1 to 2 minutes. Stir in chili sauce, and cook for 1 minute. Remove from heat.
    • Squeeze the lime, pour the juice in the pan, and stir.
    • Toss warm freshly cooked udon noodles with sesame oil.
    • Serve crab with chili sauce over noodles.

    *Do not remove the seeds, as the seeds have the wonderful spicy flavor, which we want for this dish. Best of both worlds…less work and more spice!

    Servings:  4 servings.
    Calories: About 350 per serving.

    Original recipe cited from Cookingchanneltv.com, Ching-He Huang.

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