Serves 4 (as a snack or hors d'oeuvre)

Per serving: 96 calories, 4g protein, 4.5g carbohydrate, 3.4g dietary fiber, 7.6g total fat (1.1g saturated fat), 15mg cholesterol, 45mg sodium; Carbohydrate choices: 0.3

Crabmeat dip, full of butter and cream cheese, is a Southern holiday tradition. But heart-healthy avocado tastes just as rich.


  • 1 large ripe Hass avocado, pitted and peeled
  • 2 teaspoons fresh lemon juice
  • ¼ pound cooked fresh (not canned) crabmeat (about ½ cup)
  • Freshly ground black pepper

MASH the avocado, leaving some chunks. Stir in the lemon juice, then the crabmeat. Season well with black pepper. Serve on cucumber slices or whole grain crackers.

Serves 6 (as an appetizer)

Per serving: 142 calories, 22.9g protein, 5.5g carbohydrate, 0.5 dietary fiber, 2.7g total fat (0.7g saturated fat), 154mg cholesterol, 275mg sodium, Carbohydrate choices: 0.4

With so many zesty seasonings, no one will ever guess the secret ingredient (see sidebar) that replaces the mayonnaise and oil in this low fat version of an old Southern favorite. The sauce is on the milder side, as a starting point, but some traditional recipes call for as much as two tablespoons of horseradish.

If you like it hot, fire away!

You can buy boiled shrimp at a seafood market, but they tend to be salty. To cut the sodium, cook them yourself in salt-free, liquid crab boil concentrate, according to package directions.


  • 1½ cups plain lowfat yogurt, thickened to 1 cup (see sidebar)
  • 2 tablespoons Creole mustard or grainy brown mustard
  • 1 tablespoon Worcestershire sauce
  • 2 or 3 teaspoons prepared horseradish, or more to taste
  • ½ teaspoon Tabasco®, or other hot sauce, or to taste
  • ¼ teaspoon fresh lemon juice
  • ¼ teaspoon sweet paprika
  • ¼ teaspoon Splenda®
  • 1 celery rib from the heart, finely chopped
  • 2 tablespoons finely chopped scallions, white and green parts
  • 1 tablespoon minced fresh parsley
  • 1 pound peeled and deveined cooked shrimp (see headnote)
  • Shredded iceberg lettuce

WHISK the yogurt with the mustard, Worcestershire sauce, horseradish, Tabasco®, lemon juice, paprika, and Splenda®. Add the celery, scallions, and parsley. Add the shrimp; toss to coat.

REFRIGERATE the rémoulade, covered airtight, for at least 4 hours, or overnight, so the flavors can blend. Stir occasionally.

ARRANGE small beds of shredded iceberg lettuce on 4 salad plates; top with the shrimp rémoulade. Drizzle any remaining sauce over the lettuce.