South Carolina Soft-Shell Crab Recipe - Cooking Index
South Carolina Soft-Shell Crab Recipe - Cooking Index
| 4 | Soft-shell crabs | |
| 1 teaspoon | 5ml | Freshly-ground black pepper |
| 1 teaspoon | 5ml | Red pepper flakes |
| 1 teaspoon | 5ml | Garlic powder |
| 1/2 cup | 31g / 1.1oz | All-purpose flour |
| 2 tablespoons | 30ml | Olive oil |
Turn the crab upside down. Peel back the undershell and remove the top shell. Remove the long gills and the lungs. Remove any excess innards. Wash the crabs under cold, running water.
Season the crabs with black pepper, red pepper flakes, and garlic powder. Place the flour in a separate, shallow bowl, then dredge the crabs throught the flour until coated.
Heat the olive oil in a pan over medium heat. Place the crabs in the pan, brown them on one side, then turn the crabs over and repeat. When the crabs are fully cooked, pat them dry with a paper towel and serve immediately.
This recipe yields 4 servings. Serving size: 1 cup.
Exchanges Per Serving: 4 Very Lean Meat, 1 Fat.
Nutrition Facts: Calories 189; Calories from Fat 54; Fat 6g; Saturated Fat .5g; Cholesterol 122mg; Sodium 433mg; Carbohydrates 3g; Dietary Fiber 0g; Sugars 2g; Protein 28g.
Source:
American Diabetes Association at http://www.diabetes.org
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