Feeling a Bit Hangry?

Feeling a Bit Hangry?

Mar 16, 2017

 

Getting a little “crabby” because you are hungry or should I say Hangry?? Then this recipe is for you!! 

This is a different take on the usual tuna melts recipe made with English muffins, but uses sweet real crab meat and a variety of veggies to add texture, flavor and a pop of color! 

There is also a surprise ingredient…..garlic hummus!!!  Using hummus adds a healthy dose of fiber and a creamy texture in place of using mayonnaise.  Enjoy.

Crab Melts

Tuna melt.jpg

Prep/Cook Time:  15 minutes     Number of Servings: 4

Ingredients

  • 4 Thomas whole wheat English muffins, sliced in half
  • 1 - 6.5oz canned crab meat
  • 3 asparagus spears, chopped
  • ¼ cup diced red bell pepper
  • 3 green onions, sliced
  • 1 large stalk celery, diced
  • 1-2 tablespoons garlic hummus (enough to blend ingredients until creamy)
  • 3-5 dashes of hot sauce (or more if you like it spicy)
  • 1 tablespoon lemon juice
  • Freshly ground black pepper to taste
  • ½ teaspoon garlic powder
  • 8 slices reduced fat provolone cheese

Directions

  1. Place English muffin halves cut side facing up.
  2. Meanwhile preheat the oven broiler.
  3. In a medium sized bowl mix together the crab meat, asparagus, bell pepper, green onions, celery, garlic hummus, hot sauce, lemon juice, black pepper, and garlic powder until combined.
  4. Place the crab & hummus mixture over the top of the English muffin halves and top with a slice of provolone cheese.
  5. Broil for 4-6 minutes or until cheese is melted.

Tips

  • Try the same recipe with canned tuna instead of lump white crab meat
  • Add diced sugar snap peas instead of asparagus
  • Serve with oven-roasted potatoes, steamed vegetables and a side of fresh fruit

Nutrition Facts (per serving):

Calories: 377      Protein: 27gm    Total Carbohydrates: 29gm    Fiber: 4gm   

Total Fat: 17.4gm    Cholesterol: 67mg    Sodium: 880mg

Melanie Kluzek, Registered Dietitian for County Market

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Category: Recipes

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