Living in Oregon we are blessed to be able to enjoy fresh Dungeness Crab many months out of the year. There are times when we bring home way more than we can eat fresh so out comes the vacuum sealer and into the freezer goes the crab. Frozen crab may not be as good as fresh to eat as-is, but put into a hot crab dip, no one will ever know it wasn’t fresh-caught. Canned crab meat will also work in this recipe, be sure to drain thoroughly.
Another low-fat twist to a traditional high-calorie dip, this recipe is sure to please the palate along with the waistline. This is my #3 entry in Saucy Mama’s “Skinny Mama-Cooking With Mustard” contest.
Saucy Mama Champagne Honey Mustard Hot Crab Dip
- 8 ounces crab meat (approximately 1 1/2 cups)
- 3/4 cup fat-free Greek yogurt
- 1/2 cup fat-free sour cream
- 1/3 cup fresh parsley, finely chopped
- 1 1/2 tablespoons Champagne Honey Mustard
- 1/4 teaspoon white pepper
- Dash of salt
- 1 tablespoon parmesan cheese, finely grated
In a medium bowl, mix all ingredients except the parmesan cheese. Spoon mixture into an oven-safe baking dish. Top with parmesan cheese. Bake in a preheated 350º oven 15-20 minutes or until bubbly and lightly browned.
Makes 6 servings.
Calories 89, Total Fat 1.8g, Trans Fat 0g, Cholesterol 25mg, Sodium 283mg, Total Carbohydrates 7g, Dietary Fiber .5g, Sugars 3.1g, Protein 8.9g, Vitamin A 11%, Calcium 25%, Vitamin C 8%, Iron 6%.
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