Weight Watchers-Friendly Crab Salad
Ingredients

  • 1/4 cup light mayonnaise (2-3 points, depending on brand)
  • 1 tablespoon fat-free Greek yogurt (0 points)
  • 1 tablespoon white vinegar (0 points)
  • 1 tablespoon chopped parsley (0 points)
  • 1 teaspoon lemon juice (0 points)
  • 1/4 cup sliced green onions, plus more for garnish (0 points)
  • Kosher salt and freshly cracked black pepper, to taste (0 points)
  • 1 pound imitation crab meat, cut into pieces (2 points per 3 oz, approximately 8 points for 1 pound)
  • 4 to 6 light rolls, such as 2-point sandwich thins or 3-point whole wheat rolls (points vary depending on choice)

Instructions

  1. Prepare the Dressing:
    • In a large bowl, combine the light mayonnaise, Greek yogurt, white vinegar, parsley, lemon juice, green onions, salt, and pepper. Mix well until smooth and creamy.
  2. Add the Crab Meat:
    • Gently fold in the imitation crab meat, ensuring that it is evenly coated with the dressing.
  3. Refrigerate:
    • Cover the bowl tightly with plastic wrap and refrigerate for a minimum of 2 hours. The flavors will meld together as it chills, enhancing the taste. The salad can be kept refrigerated for up to 5 days.
  4. Serve:
    • For serving, fill the rolls with the crab salad and garnish with extra sliced green onions. You can also serve it on a bed of lettuce or with whole-grain crackers for a low-point option.

Weight Watchers Points

  • Crab Salad: The entire crab salad mixture (without the rolls) is approximately 10-11 points for the whole recipe. Dividing it into 4 servings makes it 2-3 points per serving.
  • Light Rolls: The points will vary depending on the type of roll you use. Choose 2-point sandwich thins or low-point whole wheat rolls to keep the meal light.

Tips

  • Add Vegetables: For more volume and nutrition without adding points, consider adding diced celery, cucumber, or bell peppers to the salad.
  • Serve in Lettuce Wraps: For an even lower point option, serve the crab salad in lettuce wraps instead of rolls.
  • Use Fresh Crab Meat: If you have access to fresh crab meat, use it for an even more flavorful salad. Fresh crab is typically 0 points on Weight Watchers, but check your plan.

Benefits

  • High in Protein: Imitation crab meat is a good source of protein, which can help keep you feeling full and satisfied.
  • Low in Calories: By using light mayonnaise and Greek yogurt, this salad is lower in calories while still being creamy and delicious.
  • Versatile: This salad can be served in various ways, making it a versatile dish for different meals and preferences.

Nutrition Information (Approximate per serving without roll)

  • Calories: 120-140 kcal
  • Protein: 12g
  • Carbohydrates: 7g
  • Fat: 5g
  • Fiber: 1g
  • Sugars: 3g

This Weight Watchers-friendly Crab Salad is a tasty, low-point option that’s perfect for a light and satisfying meal. Enjoy it as a sandwich, a wrap, or on its own for a quick and easy meal!