Maryland Hot Crab Dip

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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
  • Vegetable sticks or baked pita chips (optional for dipping)

Serves: 7 servings
Per Serving: 3 condiments | 1 healthy fat | 1 oz leanest protein

Instructions

  1. Preheat the oven: Set your oven to 350°F (175°C).
  2. Combine the base: In a mixing bowl, blend the softened cream cheese, Greek yogurt, and light mayonnaise until smooth.
  3. Add flavoring: Stir in the Old Bay seasoning, Worcestershire sauce, garlic powder, dry mustard, and lemon juice. Mix thoroughly.
  4. Fold in crab meat: Gently fold in the lump crab meat, being careful not to break up the pieces. Add half the shredded cheddar cheese to the mix.
  5. Prepare to bake: Transfer the mixture to an oven-safe baking dish. Smooth the top and sprinkle the remaining shredded cheese evenly.
  6. Bake: Place the dish in the oven and bake for 20-25 minutes until bubbly and golden on top.
  7. Garnish: Remove from the oven, sprinkle with fresh chives or parsley, and allow it to cool for 5 minutes.
  8. Serve: Enjoy warm with baked pita chips or crisp vegetable sticks for dipping.

Methods

  • Blending: Ensures all the creamy elements (cream cheese, yogurt, and mayo) are smooth for an even consistency.
  • Folding: Be gentle with the crab meat to maintain its lump texture, which enhances the luxurious feel of the dip.
  • Baking: Heating the dish until the cheese melts creates a bubbly, golden top, giving it an irresistible appearance and flavor.
  • Garnishing: Fresh herbs like chives or parsley add brightness and contrast to the rich, creamy dip

  1. Blending the Base
  • Start by combining softened cream cheese, non-fat Greek yogurt, and light mayonnaise in a mixing bowl. Use a hand mixer or spatula to ensure a smooth and creamy texture. This step creates the perfect base for your dip.
  1. Incorporating Seasonings
  • Add Old Bay seasoning, garlic powder, Worcestershire sauce, dry mustard, and a splash of lemon juice. Mixing these well ensures the flavors are evenly distributed throughout the dip for a bold and zesty taste.
  1. Folding in the Crab Meat
  • Carefully fold in the lump crab meat using a spatula. Be gentle to preserve the texture of the crab meat. Keeping the crab pieces intact gives the dip a luxurious, chunky feel.
  1. Layering with Cheese
  • Mix half of the shredded reduced-fat cheddar cheese into the dip to add creaminess. Sprinkle the remaining cheese evenly on top to create a golden, bubbly crust during baking.
  1. Baking the Dip
  • Transfer the prepared dip mixture into an oven-safe dish. Bake at 350°F (175°C) for 20-25 minutes until the cheese on top is melted, golden, and bubbly. Baking infuses all the flavors and enhances the dish’s aroma.
  1. Garnishing
  • Remove the dip from the oven and let it cool slightly. Garnish with freshly chopped chives or parsley for added color and a fresh, herbaceous finish.
  1. Serving
  • Serve the dip warm with vegetable sticks, baked pita chips, or whole-grain crackers for dipping. The contrast between the creamy dip and crunchy accompaniments creates the perfect bite.

These methods ensure the Maryland Hot Crab Dip has a rich, creamy consistency, a beautifully baked top, and perfectly balanced flavors. Each step enhances the dish to deliver a standout appetizer that’s sure to impress!

Nutritional Benefits

  • High Protein: Crab meat is rich in lean protein, which helps build muscle and keep you full.
  • Omega-3 Fatty Acids: Crab contains omega-3s, which are great for heart health and reducing inflammation.
  • Low in Calories: Using low-fat cream cheese, Greek yogurt, and light mayo keeps the calories in check while maintaining a creamy texture.
  • Vitamins and Minerals: Crab meat is a great source of vitamin B12, zinc, and selenium, which boost immunity and energy levels.

Benefits of Maryland Hot Crab Dip

  1. High in Protein
  • Lump crab meat is an excellent source of lean protein, essential for muscle repair, growth, and keeping you feeling full longer.
  1. Rich in Omega-3 Fatty Acids
  • Crab meat contains omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function.
  1. Low-Calorie Alternative
  • By using reduced-fat cream cheese, Greek yogurt, and light mayonnaise, this version of crab dip delivers indulgent flavor with fewer calories.
  1. Boosts Immunity
  • Crab is a great source of zinc and selenium, minerals that strengthen the immune system and fight oxidative stress.
  1. Promotes Bone Health
  • With its calcium and phosphorus content, crab meat supports strong and healthy bones.
  1. Vitamins and Minerals
  • Crab meat is packed with essential nutrients like vitamin B12, which boosts energy levels and supports red blood cell production.
  1. Gut-Friendly
  • The addition of Greek yogurt provides probiotics, which promote a healthy digestive system and improve gut health.
  1. Weight Management
  • This dip is filling and nutrient-dense, making it a satisfying appetizer that can help prevent overeating during meals.
  1. Supports Brain Health
  • Omega-3s and vitamin B12 found in crab meat contribute to improved cognitive function and mental clarity.
  1. Perfect for Social Gatherings
  • Sharing this healthy yet delicious dish helps foster connections and makes mealtime enjoyable.

This version of Maryland Hot Crab Dipdelivers big on taste while packing numerous health benefits—truly a guilt-free treat for both body and soul!

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