Crabby Carolina Rice

Gluten Free
Health score
20%
Crabby Carolina Rice
45 min.
4
458kcal

Suggestions

Ingredients

  • 0.5 cup tomatoes canned drained chopped
  • 14 ounces crab meat 
  •  garlic cloves minced
  • teaspoon juice of lemon fresh
  • tablespoon old bay seasoning 
  • medium onion finely chopped
  • servings salt 
  •  scallions thinly sliced
  • 2.5 tablespoons butter unsalted
  • tablespoon vegetable oil 
  • 1.5 cups carolina long-grain white

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • spatula

Directions

  1. In a large saucepan of boiling water, cook the rice over moderately high heat, stirring occasionally, until tender, about 12 minutes.
  2. Drain and spread on a baking sheet to cool.
  3. In a large skillet, toast the Old Bay Seasoning over low heat until fragrant, about 40 seconds. Scrape the spice mixture into a small bowl and let cool. Melt the butter in the skillet.
  4. Add the crabmeat and 1 teaspoon of the Old Bay Seasoning and cook over moderately high heat for 1 1/2 minutes, tossing gently with a spatula.
  5. Transfer to a plate.
  6. Heat the oil in the skillet.
  7. Add the onion and cook over moderately low heat until softened, about 4 minutes.
  8. Add the garlic and the remaining 2 teaspoons of Old Bay and cook, stirring, until fragrant, about 2 minutes.
  9. Add the tomatoes and cook until dry, about 4 minutes.
  10. Add the rice and cook over moderate heat, stirring, until heated through, about 3 minutes.
  11. Add the crabmeat and lemon juice and cook, stirring, until hot. Season with salt and transfer to warmed bowls.
  12. Sprinkle the scallions over the rice and serve.
  13. Make Ahead: The recipe can be prepared through Step 1 and refrigerated overnight.
  14. Wine Recommendation: A fruity white with refreshing acidity would echo the pairing of sweet crab and slightly tangy tomatoes. Look for a lime-scented Australian Riesling, such as the 2000 Penfolds Eden Valley Reserve or the 2000 Wolf Blass Gold Label.

Nutrition Facts

Calories458kcal
Protein21.55%
Fat23.49%
Carbs54.96%

Properties

Glycemic Index
47.05
Glycemic Load
34.8
Inflammation Score
-6
Nutrition Score
23.976956455604%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.26mg
Myricetin
0.03mg
Quercetin
6.25mg

Nutrients percent of daily need

Calories:457.54kcal
22.88%
Fat:11.76g
18.09%
Saturated Fat:5.29g
33.05%
Carbohydrates:61.92g
20.64%
Net Carbohydrates:59.67g
21.7%
Sugar:2.8g
3.11%
Cholesterol:60.49mg
20.16%
Sodium:1070.26mg
46.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.27g
48.55%
Vitamin B12:8.94µg
149.08%
Selenium:47.32µg
67.6%
Copper:1.15mg
57.66%
Manganese:0.98mg
49.23%
Zinc:6.87mg
45.8%
Phosphorus:323.16mg
32.32%
Vitamin K:29.15µg
27.76%
Magnesium:78.83mg
19.71%
Vitamin B6:0.38mg
18.86%
Vitamin C:13.96mg
16.93%
Folate:64.14µg
16.04%
Vitamin B3:2.68mg
13.4%
Potassium:443.82mg
12.68%
Vitamin B5:1.19mg
11.93%
Iron:2.06mg
11.47%
Calcium:100.97mg
10.1%
Vitamin B1:0.14mg
9.08%
Fiber:2.25g
8.99%
Vitamin A:394.41IU
7.89%
Vitamin E:0.99mg
6.6%
Vitamin B2:0.11mg
6.55%
Source:My Recipes