Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
899
Calories
83g
Protein
28g
Fat
79g
Carbs
Counts 14 of 18 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Yogurt | 170g plain Greek | 100 |
| Shrimp | 100g cooked | 99 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Water | not in our table | 0 |
| Chestnut | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 cups cooked rice, cooled to room temperature
- 1/2 pound cooked crab meat*
- 1 8-ounce can sliced water chestnuts, drained
- 1/2 cup sliced celery
- 1/4 cup sliced green onions
- 1/4 cup plain nonfat yogurt
- 1/4 cup sour cream
- 1 tablespoon lemon juice
- 1/4 teaspoon hot pepper sauce
- 1/4 teaspoon salt
- lettuce leaves
- tomato wedges for garnish
- 2 eggs, beaten
- 1 1/2 cups cottage cheese
- 2 tablespoons grated Parmesan cheese
- 2 cups grated Cheddar cheese, divided
- =
Directions
1
Combine rice, crab meat, water chestnuts, celery and onions in large mixing bowl.
2
Combine yogurt, sour cream, lemon juice, pepper sauce and salt in small bowl; blend well. Pour over rice mixture; toss lightly. Serve on lettuce leaves and garnish with tomato wedges.
Recipe sourced from
fandom