Dieting with Crab Meat 100 Calories at a Time

Anyone today who reads labels certainly has noted the increase in the number of packaged foods available in "100 calorie" packs. Now, if we could all just live on cookies and crackers, the proliferation of these products would be great. Fortunately, many wonderfully nutritious foods can also be counted in 100-calorie increments. Learn to portion your own favorite foods in 100-calorie packages to help manage your own dietary goals.

A 2 oz. portion of Phillips crab meat contains only 45 Calories. That leaves lots of room for topping and dipping. Double that amount to 4 oz. of delicious Phillips crab meat and it still has less than 100 Calories for a "right from the container" indulgence.

Other 100-calorie options:

• one-ounce portion of many cold breakfast cereals
• many hard cheeses
• 4 to 4.5 oz. glass of wine
• 8 oz. glass of orange juice
• 8 oz. glass of 1% milk
• 2 cups of many vegetables, including carrots, cauliflower, green beans and spinach
• 2 oz. portion of cooked lean protein, such as skinless chicken breast

Compare all these options with the fact that there are 100 Calories in just one tablespoon of butter!

"Make it Special!" Wasabi Crab Spread

Yield

Ingredients:

Directions

1. In small serving bowl or portable serving container with lid, blend mayonnaise and wasabi paste together and fold in crab meat.
2. Chill until ready to serve with raw veggies and optional avocado and crackers, if desired.

Nutritional Analysis with Avocado and Crackers:

Additional Special Crab Meat Snack Ideas: Blend 2 oz. Crab Meat with 1 Tbsp. either Newman’s Own Mango or Peach Salsa or 1 Tbsp. Pace Pineapple Mango Chipotle Salsa. Serve with unsalted Tortilla chips, in lettuce cups or stuffed in red pepper or endive “boats”. Or, make a double batch of the Wasabi Crab recipe and use the rest to stuff a cooked, cleaned and chilled artichoke for a delicious lunch or dinner first course for less than 200 Calories!

"On the Go" Idea: Use a sectioned container for veggies and other goodies to take along to dip! Always keep crab meat refrigerated or in a chilled pack at no more than 41 F. for food safety.