Low Fat Seafood with Black Beans and Yogurt-Cilantro Sauce Recipe

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Recipe Category: Low-Fat

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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.

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