Ingredients for Clients on Program (Healthy Version)
- 8 oz lump crab meat (fresh or canned, drained)
- 4 oz low-fat cream cheese, softened
- ½ cup plain non-fat Greek yogurt
- 1 tbsp light mayonnaise
- 1 cup reduced-fat shredded cheddar cheese
- 1 tsp Old Bay seasoning
- 1 tsp Worcestershire sauce
- 1 tsp garlic powder
- ½ tsp dry mustard powder
- 2 tbsp fresh chives or parsley, chopped (for garnish)
- 1 tsp lemon juice
- Optional for dipping: vegetable sticks or baked pita chips
Serves: 7 servings
Per Serving: 3 condiments | 1 healthy fat | 1 oz leanest protein
Instructions
- Preheat the oven: Set to 350°F (175°C).
- Prepare the base: Mix softened cream cheese, Greek yogurt, and light mayonnaise in a bowl until smooth.
- Add seasonings: Stir in Old Bay seasoning, Worcestershire sauce, garlic powder, dry mustard, and lemon juice. Mix well.
- Incorporate crab meat: Gently fold in the lump crab meat to preserve texture. Add half the shredded cheddar to the mixture.
- Assemble for baking: Transfer the mix to an oven-safe dish, smooth the top, and sprinkle the remaining cheddar evenly.
- Bake: Bake for 20-25 minutes until bubbly and golden on top.
- Garnish: Remove from oven, garnish with fresh chives or parsley, and let cool for 5 minutes.
- Serve: Enjoy warm with baked pita chips or vegetable sticks.
Methods Explained
- Blending: Creates a smooth, creamy base for even consistency.
- Folding: Maintains the crab meat’s texture for a luxurious feel.
- Baking: Enhances flavor and creates a golden, bubbly crust.
- Garnishing: Fresh herbs brighten the rich dip.
Nutritional Benefits
- High Protein: Supports muscle repair and satiety.
- Omega-3s: Promotes heart and brain health.
- Low-Calorie: Maintains creaminess while reducing calories.
- Immunity Boost: Zinc and selenium strengthen defenses.
- Bone Health: Crab’s calcium and phosphorus support strong bones.
- Vitamins: Vitamin B12 enhances energy and red blood cell production.
- Gut Health: Greek yogurt offers probiotics for digestion.
- Weight Management: Filling and nutrient-dense for mindful eating.
- Cognitive Support: Omega-3s and B12 improve mental clarity.
Why You’ll Love This Dish
This healthy Maryland Hot Crab Dip is indulgent yet guilt-free, packed with bold flavors and numerous health benefits. Perfect for sharing at gatherings, it’s a satisfying treat that aligns with wellness goals.