This easy and delicious crab salad recipe combines fresh crab meat with a medley of vegetables and a tangy dressing, creating a light and refreshing dish perfect for any occasion. The history of crab salad dates back to coastal regions where fresh seafood is abundant. Over time, different variations of crab salad have emerged, each with its own unique twist on ingredients and dressing. This recipe captures the essence of a classic crab salad, highlighting the natural sweetness of the crab meat while adding a burst of flavor with the tangy dressing. It's a versatile dish that can be enjoyed on its own as a salad or used as a filling for sandwiches or wraps.

Ingredients:

- 1 pound fresh crab meat, cooked and shredded

- 1/2 cup chopped celery

- 1/4 cup chopped red bell pepper

- 1/4 cup chopped green onions

- 2 tablespoons chopped fresh parsley

- Salt and pepper to taste

For the dressing:

- 1/4 cup mayonnaise

- 2 tablespoons Greek yogurt (optional for a lighter dressing)

- 1 tablespoon lemon juice

- 1 teaspoon Dijon mustard

- 1/2 teaspoon Worcestershire sauce

- 1/4 teaspoon garlic powder

- Salt and pepper to taste

Instructions:

1. In a large bowl, combine the crab meat, celery, red bell pepper, green onions, and parsley.

2. In a separate bowl, whisk together the mayonnaise, Greek yogurt (if using), lemon juice, Dijon mustard, Worcestershire sauce, garlic powder, salt, and pepper to make the dressing.

3. Pour the dressing over the crab mixture and gently toss until everything is evenly coated.

4. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.

5. Serve chilled as a salad or in a sandwich or wrap.

This recipe is simple, delicious, and perfect for a light and refreshing meal.

Nutrition Value:

1 pound fresh crab meat, cooked and shredded:

- Calories: Approximately 500 calories

- Carbohydrates: 0 grams

- Protein: Approximately 100 grams

- Fat: Approximately 5 grams (varies depending on cooking method)

- Sodium: Varies depending on preparation, typically low

- Cholesterol: Approximately 250 milligrams

- Vitamins: Rich in vitamin B12 and selenium

- Minerals: Contains phosphorus, zinc, and copper

- Nutritional benefits: High in protein, low in fat, and a good source of essential vitamins and minerals, especially B12 and selenium, which are important for nerve function and antioxidant protection.

1/2 cup chopped celery:

- Calories: Approximately 10 calories

- Carbohydrates: Approximately 2 grams

- Protein: Approximately 0.5 grams

- Fat: Approximately 0 grams

- Sodium: Approximately 50 milligrams

- Cholesterol: 0 milligrams

- Vitamins: High in vitamin K and vitamin C

- Minerals: Contains potassium and folate

- Nutritional benefits: Low in calories, high in fiber, and a good source of vitamins and minerals, especially vitamin K, which is important for bone health, and vitamin C, which supports the immune system.

1/4 cup chopped red bell pepper:

- Calories: Approximately 10 calories

- Carbohydrates: Approximately 2 grams

- Protein: Approximately 0 grams

- Fat: Approximately 0 grams

- Sodium: Approximately 1 milligram

- Cholesterol: 0 milligrams

- Vitamins: High in vitamin C and vitamin A

- Minerals: Contains potassium and folate

- Nutritional benefits: Low in calories, rich in antioxidants like vitamin C and vitamin A, which support immune function and vision health.

1/4 cup chopped green onions:

- Calories: Approximately 10 calories

- Carbohydrates: Approximately 2 grams

- Protein: Approximately 0.5 grams

- Fat: Approximately 0 grams

- Sodium: Approximately 2 milligrams

- Cholesterol: 0 milligrams

- Vitamins: Contains vitamin K and vitamin C

- Minerals: Contains potassium and manganese

- Nutritional benefits: Low in calories, adds flavor and texture, and provides vitamins and minerals, especially vitamin K, which is important for blood clotting, and vitamin C, which supports the immune system.

2 tablespoons chopped fresh parsley:

- Calories: Approximately 5 calories

- Carbohydrates: Approximately 1 gram

- Protein: Approximately 0 grams

- Fat: Approximately 0 grams

- Sodium: Approximately 1 milligram

- Cholesterol: 0 milligrams

- Vitamins: High in vitamin K and vitamin C

- Minerals: Contains potassium and iron

- Nutritional benefits: Low in calories, adds freshness and flavor, and provides vitamins and minerals, especially vitamin K, which is important for bone health, and vitamin C, which supports the immune system.

For the dressing:

- 1/4 cup mayonnaise:

 - Calories: Approximately 360 calories

 - Carbohydrates: Approximately 0 grams

 - Protein: Approximately 0 grams

 - Fat: Approximately 40 grams

 - Sodium: Approximately 300 milligrams

 - Cholesterol: Approximately 15 milligrams

 - Nutritional benefits: Provides energy from fat, but should be used in moderation due to its high calorie and fat content.

- 2 tablespoons Greek yogurt (optional for a lighter dressing):

 - Calories: Approximately 15 calories

 - Carbohydrates: Approximately 1 gram

 - Protein: Approximately 2 grams

 - Fat: Approximately 0 grams

 - Sodium: Approximately 10 milligrams

 - Cholesterol: Approximately 5 milligrams

 - Nutritional benefits: Lower in calories and fat compared to mayonnaise, adds creaminess and protein to the dressing.

- 1 tablespoon lemon juice:

 - Calories: Approximately 5 calories

 - Carbohydrates: Approximately 2 grams

 - Protein: Approximately 0 grams

 - Fat: Approximately 0 grams

 - Sodium: Approximately 0 milligrams

 - Cholesterol: 0 milligrams

 - Nutritional benefits: Low in calories, adds tangy flavor and vitamin C to the dressing.

- 1 teaspoon Dijon mustard:

 - Calories: Approximately 5 calories

 - Carbohydrates: Approximately 0 grams

 - Protein: Approximately 0 grams

 - Fat: Approximately 0 grams

 - Sodium: Approximately 85 milligrams

 - Cholesterol: 0 milligrams

 - Nutritional benefits: Adds flavor and a slight kick to the dressing.

- 1/2 teaspoon Worcestershire sauce:

 - Calories: Approximately 5 calories

 - Carbohydrates: Approximately 1 gram

 - Protein: Approximately 0 grams

 - Fat: Approximately 0 grams

 - Sodium: Approximately 65 milligrams

 - Cholesterol: 0 milligrams

 - Nutritional benefits: Adds savory and umami flavors to the dressing.

- 1/4 teaspoon garlic powder:

 - Calories: Approximately 5 calories

 - Carbohydrates: Approximately 1 gram

 - Protein: Approximately 0 grams

 - Fat: Approximately 0 grams

 - Sodium: Approximately 0 milligrams

 - Cholesterol: 0 milligrams

 - Nutritional benefits: Adds a hint of garlic flavor to the dressing.

The nutritional values provided are approximate and can vary based on specific brands and preparation methods.