CRAB-RICE ROCKEFELLER
Yield: Makes 8 appetizer servings.
Ingredients
• 1/2 cup chopped onion
• 2 teaspoons margarine
• 1 10-ounce package frozen chopped spinach, drained well
• 1/2 teaspoon seasoned salt
• 1/2 teaspoon ground black pepper
• 3 cups hot cooked brown rice
• 1/2 cup reduced calorie mayonnaise
• Vegetable cooking spray
• 1 6-ounce package frozen lump or white crab meat, thawed
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh parsley
• 1 tablespoon Worchestershire sauce
• 2 tablespoons grated Parmesan cheese
• 1 lemon, cut into wedges (optional)
Directions
Cook onion in margarine in large skillet over medium-high heat until onion is tender. Add spinach, salt and pepper; heat thoroughly.
Stir in rice and mayonnaise.
Spoon approximately 1/2 cup rice mixture into individual baking shells or ramekins coated with cooking spray.
Toss crab meat with lemon juice, top each ramekin with crab meat.
Sprinkle with parsley and Parmesan cheese.
Place shells on baking sheet and broil 4 inches from heat source for 2 to 3 minutes.
Squeeze lemon wedges over hot mixture before serving, if desired.
Nutrition Facts
Calories 161
Total Fat 7g
Cholesterol 18mg
Sodium 508mg
Total Carbohydrate 18g
Dietary Fiber 2g
Protein 7g
USA Rice Federation www.usarice.com
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