Meal Total (per plate): 434 cal., 15 g total fat (2 g sat. fat), 97 mg chol., 698 mg sodium, 38 g carb. (7 g fiber, 12 g sugars), 39 g pro. Exchanges: 1 vegetable, 0.5 fruit, 1.5 starch, 4.5 lean meat, 1 fat.

Spinach Salad with Grapefruit, Avocado, and Crab Cakes

Carb. per serving 38 g

Servings 4 (1½ cups salad and 3 crab cakes each)

Prep 25 minutes   Cook 16 minutes

• ¾ cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
• 3 cloves garlic, minced
• ¼ teaspoon crushed red pepper
• 18 ounces cooked lump crabmeat, coarsely flaked, or three 6-ounce cans crabmeat, drained, flaked, and cartilage removed
• 1½ cups soft whole wheat bread crumbs
• 1 cup cooked brown rice
• 3 green onions, thinly sliced
•   Nonstick cooking spray
• 6 cups packaged fresh baby spinach
• 2 small red or pink grapefruit, peeled and sectioned
• 1 medium avocado, halved, seeded, peeled, and thinly sliced
• 1 recipe Lime-Ginger Vinaigrette
•   Bias-sliced green onions (optional)

1. In a large bowl combine egg, garlic, and crushed red pepper. Add crabmeat, bread crumbs, rice, and green onions. Gently mix until well combined. Using moistened hands, shape crab mixture into twelve ¾-inch-thick patties, using about ⅓ cup for each patty.

2. Coat an unheated nonstick griddle or very large nonstick skillet with cooking spray. Heat griddle or skillet over medium heat. Add crab cakes, half at a time if necessary. Cook for 8 to 10 minutes or until golden brown and heated through, turning once. If crab cakes brown too quickly, reduce heat to medium-low.

3. Divide spinach among four serving plates. Top evenly with grapefruit sections and sliced avocado. Top each salad with three crab cakes. Shake Lime-Ginger Vinaigrette and drizzle over salads. If desired, garnish with bias sliced green onions.

Lime-Ginger Vinaigrette: In a small screw-top jar combine 2 tablespoons lime juice, 2 tablespoons sesame oil, 1 tablespoon honey, ½ teaspoon grated fresh ginger or ¼ teaspoon ground ginger, and dash salt. Cover and shake well.

Per serving: 434 cal., 15 g total fat (2 g sat. fat), 97 mg chol., 698 mg sodium, 38 g carb. (7 g fiber, 12 g sugars), 39 g pro. Exchanges: 1 vegetable, 0.5 fruit, 1.5 starch, 4.5 lean meat, 1 fat.

Time-Saver Skip the task of peeling and sectioning grapefruit. Use 1½ cups refrigerated grapefruit sections instead.