Crabmeat Salad

Serves 4

Ingredients
1 pound fresh lump or backfin crabmeat*
1/4 cup plain non-fat yogurt
1/4 cup no-cholesterol, reduced calorie mayonnaise
1 to 2 tablespoons chopped pimento
1 teaspoon capers
1/8 teaspoon red (cayenne) pepper
4 leaves romaine lettuce or other fresh greens
Paprika
Parsley sprigs

* Imitation crabmeat may be substituted

Directions
Pick over crabmeat carefully and place in a bowl.  Mix yogurt, mayonnaise, pimento, capers and cayenne in a small bowl; toss with crabmeat.  Arrange lettuce on 4 plates.  Place 1/4 of crabmeat on each plate.  Garnish with paprika and parsley sprigs.

Calories: 122
Protein: 24g
Sodium: 329mg
Cholesterol: 114mg
Fat: 2g
Carbohydrates: 1g
Exchanges: 2 Low-Fat Meat

Serves: 4

Ingredients
2 teaspoons peanut oil
1 tablespoon annatto seeds
1 medium onion, thinly sliced
2 cups reduced-sodium fat-free chicken broth
1 sweet potato, peeled, cut into 1/2 inch cubes
1 can (14 ounces) reduced-sodium whole tomatoes, undrained, cut up
1 teaspoon dried thyme leaves
1 cup frozen peas
1 pound flounder fillets, cut into 3/4 inch cubes
4 teaspoons lemon juice
Salt and pepper to taste

Directions
Heat oil in large saucepan over medium high heat, add annatto seeds and saute for 3 minutes.  Remove seeds with slotted spoon and discard.  Add onion to saucepan; saute 2 minutes.

Add broth, potato, tomatoes and liquid, and thyme.  Heat to boiling; reduce heat and simmer, covered, until potato is tender, about 10 minutes.  Using potato masher  or kitchen fork, coarsely mash mixture in pan.

Add peas and flounder, simmer until fish is tender and flakes with a fork, about 10 minutes.  Stir in lemon juice, season to taste with salt and pepper.

Calories: 240
Protein: 28.5g
Sodium: 227mg
Cholesterol: 60mg
Fat: 4.2g
Carbohydrates: 21.4g
Exchanges: 1 Bread/Starch, 3 Meat