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Low Fat Seafood With Black Beans And Yogurt-Cilantro Sauce Recipe
Ingredients
2 cup – frozen corn
16 ounces black beans, rinsed, drained well
1/4 cup chopped fresh red bell pepper
4 ounces chopped green chilies, drained
1/4 cup minced cilantro
4 green onions, minced
1 1/2 lobster-flavored imitation crabmeat, shredded, chunks
2 garlic cloves, minced
1 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
2 tablespoons white wine vinegar
2 teaspoons fresh lime juice
2 tablespoons water
3 tablespoons olive oil
1 teaspoon minced jalapeno pepper, optional, (up to, 2) , yogurt-cilantro sauce,
1 cup plain nonfat yogurt
1/4 cup minced cilantro
1/2 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon cayenne pepper (up to 1/4)
Method
Place corn in a strainer and run cold water over it to thaw; drain well.
In large bowl, mix corn, beans, bell pepper, chilies, cilantro, green onions and imitation crabmeat.
On a cutting board, mash garlic, cumin and black pepper to a paste.
Place paste in a small bowl and whisk in vinegar, lime juice and water.
Gtadually whisk in oil.
Drizzle vinaigrette over salad and toss.
Serve with Yogurt-Cilantro Sauce, passed separately.
Note Serve salad at room temperature in bowls or in lettuce cups.
If chilling salad, taste and adjust seasonings before serving.
Yogurt-Cilantro Sauce Stir together all ingredients, combining well.
Per serving: About 418 cal, 24g pro, 68g car, 13g fat, 28% cal from fat, 21mg chol, 899 mg sod, 12g fiber.
