Crab Roll

Crab Roll

This healthier take on a lobster roll uses crab because it’s usually easier (and less expensive) to buy. But by all means use lobster if you prefer. Serve with coleslaw and an ice-cold beer.

From EatingWell: July/August 2011
Yield: 4 servings, about 2/3 cup crab filling each
Active Time: 20 minutes
Total Time: 20 minutes


  1. 1/4 cup low-fat mayonnaise
  2. 1 tablespoon freshly grated lemon zest
  3. 3 tablespoons lemon juice
  4. 10 dashes hot sauce, such as Tabasco
  5. 1/2 teaspoon freshly ground pepper
  6. 1/8 teaspoon salt
  7. 1/4 cup finely chopped shallot
  8. 1/4 cup finely chopped celery
  9. 1/4 cup thinly sliced fresh chives, divided
  10. 12 ounces cooked crabmeat (about 2 cups; see Tip), drained if necessary, any shells or cartilage removed
  11. 8 leaves red or green leaf lettuce
  12. 4 whole-wheat hot dog buns (toasted, if desired)


  1. Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl. Thoroughly mix in shallot, celery and 3 tablespoons chives. Mix in crab very gently so it doesn’t break up too much.
  2. Line each bun with lettuce and divide the crab filling among the buns. Garnish with the remaining 1 tablespoon chives.

Tips & Notes


Nutrition Per Serving: 238 calories; 5 g fat (1 g sat, 1 g mono); 102 mg cholesterol; 2 g carbohydrates; 21 g protein; 4 g fiber; 716 mg sodium; 269 mg potassium.

Nutrition Bonus: Iron (32% daily value), Vitamin A (26% dv), Vitamin C (17% dv), Calcium (16% dv)

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 carbohydrate (other), 2 lean meat, 1 fat