Maryland Hot Crab Dip

Ingredients

For Clients on Program (Healthy Version)

• 8 oz lump crab meat (fresh or canned, drained)
• 4 oz low-fat cream cheese, softened
• ½ cup plain non-fat Greek yogurt
• 1 tbsp light mayonnaise
• 1 cup reduced-fat shredded cheddar cheese
• 1 tsp Old Bay seasoning
• 1 tsp Worcestershire sauce
• 1 tsp garlic powder
• ½ tsp dry mustard powder
• 2 tbsp fresh chives or parsley, chopped (for garnish)
• 1 tsp lemon juice
• Vegetable sticks or baked pita chips (optional for dipping)

Serves: 7 servings
Per Serving: 3 condiments | 1 healthy fat | 1 oz leanest protein

Instructions

1. Preheat the oven: Set your oven to 350°F (175°C).
2. Combine the base: In a mixing bowl, blend the softened cream cheese, Greek yogurt, and light mayonnaise until smooth.
3. Add flavoring: Stir in the Old Bay seasoning, Worcestershire sauce, garlic powder, dry mustard, and lemon juice. Mix thoroughly.
4. Fold in crab meat: Gently fold in the lump crab meat, being careful not to break up the pieces. Add half the shredded cheddar cheese to the mix.
5. Prepare to bake: Transfer the mixture to an oven-safe baking dish. Smooth the top and sprinkle the remaining shredded cheese evenly.
6. Bake: Place the dish in the oven and bake for 20-25 minutes until bubbly and golden on top.
7. Garnish: Remove from the oven, sprinkle with fresh chives or parsley, and allow it to cool for 5 minutes.
8. Serve: Enjoy warm with baked pita chips or crisp vegetable sticks for dipping.

Methods

• Blending: Ensures all the creamy elements (cream cheese, yogurt, and mayo) are smooth for an even consistency.
• Folding: Be gentle with the crab meat to maintain its lump texture, which enhances the luxurious feel of the dip.
• Baking: Heating the dish until the cheese melts creates a bubbly, golden top, giving it an irresistible appearance and flavor.
• Garnishing: Fresh herbs like chives or parsley add brightness and contrast to the rich, creamy dip

1. Blending the Base

• Start by combining softened cream cheese, non-fat Greek yogurt, and light mayonnaise in a mixing bowl. Use a hand mixer or spatula to ensure a smooth and creamy texture. This step creates the perfect base for your dip.

1. Incorporating Seasonings

• Add Old Bay seasoning, garlic powder, Worcestershire sauce, dry mustard, and a splash of lemon juice. Mixing these well ensures the flavors are evenly distributed throughout the dip for a bold and zesty taste.

1. Folding in the Crab Meat

• Carefully fold in the lump crab meat using a spatula. Be gentle to preserve the texture of the crab meat. Keeping the crab pieces intact gives the dip a luxurious, chunky feel.

1. Layering with Cheese

• Mix half of the shredded reduced-fat cheddar cheese into the dip to add creaminess. Sprinkle the remaining cheese evenly on top to create a golden, bubbly crust during baking.

1. Baking the Dip

• Transfer the prepared dip mixture into an oven-safe dish. Bake at 350°F (175°C) for 20-25 minutes until the cheese on top is melted, golden, and bubbly. Baking infuses all the flavors and enhances the dish’s aroma.

1. Garnishing

• Remove the dip from the oven and let it cool slightly. Garnish with freshly chopped chives or parsley for added color and a fresh, herbaceous finish.

1. Serving

• Serve the dip warm with vegetable sticks, baked pita chips, or whole-grain crackers for dipping. The contrast between the creamy dip and crunchy accompaniments creates the perfect bite.

These methods ensure the Maryland Hot Crab Dip has a rich, creamy consistency, a beautifully baked top, and perfectly balanced flavors. Each step enhances the dish to deliver a standout appetizer that’s sure to impress!

Nutritional Benefits

• High Protein: Crab meat is rich in lean protein, which helps build muscle and keep you full.
• Omega-3 Fatty Acids: Crab contains omega-3s, which are great for heart health and reducing inflammation.
• Low in Calories: Using low-fat cream cheese, Greek yogurt, and light mayo keeps the calories in check while maintaining a creamy texture.
• Vitamins and Minerals: Crab meat is a great source of vitamin B12, zinc, and selenium, which boost immunity and energy levels.

Benefits of Maryland Hot Crab Dip

1. High in Protein

• Lump crab meat is an excellent source of lean protein, essential for muscle repair, growth, and keeping you feeling full longer.

1. Rich in Omega-3 Fatty Acids

• Crab meat contains omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function.

1. Low-Calorie Alternative

• By using reduced-fat cream cheese, Greek yogurt, and light mayonnaise, this version of crab dip delivers indulgent flavor with fewer calories.

1. Boosts Immunity

• Crab is a great source of zinc and selenium, minerals that strengthen the immune system and fight oxidative stress.

1. Promotes Bone Health

• With its calcium and phosphorus content, crab meat supports strong and healthy bones.

1. Vitamins and Minerals

• Crab meat is packed with essential nutrients like vitamin B12, which boosts energy levels and supports red blood cell production.

1. Gut-Friendly

• The addition of Greek yogurt provides probiotics, which promote a healthy digestive system and improve gut health.

1. Weight Management

• This dip is filling and nutrient-dense, making it a satisfying appetizer that can help prevent overeating during meals.

1. Supports Brain Health

• Omega-3s and vitamin B12 found in crab meat contribute to improved cognitive function and mental clarity.

1. Perfect for Social Gatherings

• Sharing this healthy yet delicious dish helps foster connections and makes mealtime enjoyable.

This version of Maryland Hot Crab Dipdelivers big on taste while packing numerous health benefits—truly a guilt-free treat for both body and soul!