Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 3, 2008
This crispy sesame shrimp and crab toast can be served as a starter or as a good savoury snack to hand around with drinks. Traditionally the toast is deep-fried in oil, but in this healthy version it is baked in a hot oven until crisp and golden.
Preheat the oven to 400ºF (200ºC). For the topping, place the shrimp, flaked crab meat, green onions, garlic, red pepper, lemon rind, cayenne pepper and cream into a bowl and mix all the ingredients together well to make a spreadable paste.
Season with pepper and set the mixture aside until ready to cook. (If you want to prepare the mixture ahead, it can be kept in the refrigerator for 4 hours.)
Beat together the cream and egg until smooth. Dip the slices of multi-grain bread in the mixture to coat both sides well, then place the bread on a greased baking sheet. Spread the shrimp and crab topping evenly over the bread, spreading right up to the edges.
Lightly brush the remaining egg and cream mixture over the surface of the shrimp and crab topping and sprinkle evenly with the sesame seeds.
Bake the toast for 20 to 25 minutes or until crisp and golden-brown. Cut each slice of toast into 8 small triangles and serve immediately, while still hot, garnished with shredded green onions.
Per serving: 140 calories, 12 g protein, 5 g fat (2 g saturated) 119 mg cholesterol, 11 g carbohydrate, 2 g sugars, 2 g fibre, 288 mg sodium.
Crab meat is low in saturated fat and in calories and has many nutrition benefits for heart-conscious people. It gives you omega-3 fats and is rich in B vitamins and many minerals, particularly potassium, zinc, iodine and phosphorus. An entree-size portion of crab (100 g) has only 130 calories.
Sesame shrimp and crab toast variations: For five-spice shrimp and water chestnut toast, omit the crab meat and use 170 g shrimp instead of 80 g. Season the mixture with 1⁄4 teaspoon five-spice powder instead of the cayenne pepper and lemon rind. Instead of the red pepper, stir in 6 water chestnuts, very finely chopped, and 4 teaspoons chopped fresh coriander.