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

1.Place corn in a strainer and run cold water over it to thaw; drain well.

2.In large bowl, mix corn, beans, bell pepper, chilies, cilantro, green onions and imitation crabmeat.

3.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.

4.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.

Cooks Comments and Tips