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Seafood 01 02 03 Weight Watchers LowFat Cooking
Health LowCarb Cooking More Cajun Greats

Seafood With Black Beans And Yogurt-Cilantro Sauce

Categories:
main dishes, seafood

2 cup -- frozen corn
16 ounces black beans; rinsed
--drained well
1/4 cup chopped fresh red bell pepper
4 ounces chopped green chilies; drained
1/4 cup minced cilantro
4 green onions; minced
1 1/2 lobster-flavored imitation crabmeat; shredded
-- chunks
2 garlic cloves; minced
1 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
2 tablespoons white wine vinegar
2 teaspoons fresh lime juice
2 tablespoons water
3 tablespoons olive oil
1 teaspoon minced jalapeno pepper; optional , (up to
-- 2)
--yogurt-cilantro sauce--
1 cup plain nonfat yogurt
1/4 cup minced cilantro
1/2 teaspoon sugar
1/4 teaspoon salt
1/8 teaspoon cayenne pepper; (up to 1/4)

1. Place corn in a strainer and run cold water over it to thaw; drain well.

2. In large bowl, mix corn, beans, bell pepper, chilies, cilantro, green onions and imitation crabmeat.

3. On a cutting board, mash garlic, cumin and black pepper to a paste. Place paste in a small bowl and whisk in vinegar, lime juice and water. Gtadually whisk in oil.

4. Drizzle vinaigrette over salad and toss. Serve with Yogurt-Cilantro Sauce, passed separately.

Note Serve salad at room temperature in bowls or in lettuce cups. If chilling salad, taste and adjust seasonings before serving.

Yogurt-Cilantro Sauce

Stir together all ingredients, combining well.

Per serving: About 418 cal, 24g pro, 68g car, 13g fat, 28% cal from fat, 21mg chol, 899 mg sod, 12g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Contributor: Womans Day Low-Fat Meals, Summer 97

Yield: 4 servings

Preparation Time: 0:00




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