A foodie's quest to turn up the heat through strength and conditioning with whole food and a hungry mind.

Thursday, May 31, 2012

Easy Low Fat Bok Choy Crab Sliders

Did you know the standard beef slider can pack anywhere from 150 to 320+ calories each? And they’re obviously meant to eat more than just one. On top of that, you usually have a bun made of nutritionally devoid white flour and corn syrup and a meat patty with 10+ grams of saturated fat! They might be tasty (sometimes), but it’s at a price.
I enjoy having bite-sized things for a healthy snack or meal, but can do without the things contributing to America’s obesity epidemic. Please don’t think I’m attacking all sliders, I know homemade can be quite healthy, but the typical consumer sadly does not “do” homemade.

Instead of trying to remake a healthy beef slider, I was motivated to put my latest crab craving to use for a new twist on the traditional mini bun and meat combo.

The invigorating crunch of fresh baby bok choy packed with slightly sweet and tender lump crab meat provides instant gratification with each bite. A generous 2 ounce serving of lump crab only has 40 calories with 8 grams of protein and less than 1 gram of fat. Since you can’t fit a full 2 ounces on one rib of bok choy, you’d have to make about 8 or 10 of these to get close to the calorie content of just one slider!
Swapping hamburger buns for a nutritionally rich green like bok choy is a smart way to serve your kids and yourself. Bok choy is loaded with phyto-nutrients and anti-oxidants which help protect against many cancers and may reduce bad cholesterol levels. In addition, boy choy provides a healthy dose of A, B-complex, and C vitamins plus multiple minerals.

Basically, this stuff is good for you and good tasting! Plus, it’s super simple to make.

Baby Bok Choy Crab Meat Sliders

by RC Liley
Prep Time: 10

Ingredients (Serves 2 to 4)
  • Jumbo lump crab meat; I bought it fresh at a reputable seafood counter, but you can get it in 6.5oz cans too
  • 2 stalks baby bok choy, separated, rinsed, and patted dry
  • Herbs and spices of your choice; I used cayenne, cumin, garlic powder, parsley, dill, and celery seed
  • Condiment or spread of choice; I used horseradish mustard, but next time I’ll add the crab to my Cayenne Dill Dip for extra protein and flavor
  • Salt and pepper to taste
In a small mixing bowl, add about 3/4 cup of fresh lump crab meat or one 6.5oz can, spices of choice to taste (I used 2 teaspoons of all buy the cayenne, just 1/4 teaspoon for that), and about 2 tablespoons condiment/spread/sauce of choice.
Mix everything until well combined.
Scoop mixture on the groove of your bok choy and repeat until you’re all out. If you want, save some for a healthy dip or to make a wrap for work
Fold leafy part over and stick with toothpick to hold in place or eat as is.
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This recipe is easier than pie, because I think pie can actually be quite difficult at times; plus it’s healthier too! Try using a healthy barbecue sauce in place of the mustard for tangy twist to serve your friends and family by the pool.

Q: Are you a fan of crab? Do you prefer the leg or claw meat?

I absolutely revere the sugar-sweet lusciousness that is claw meat and can’t put into words my excitement as a pull the full meat out of the shell all intact!


  1. i love crab in all forms and i love that you used bok choy instead of the regular endive/cabbage leaf! i'm going to have to try that!

    1. Hi and thanks for the comment! Bok choy works great for this type of recipe. Endives, although healthy, can be a little bitter sometimes, and cabbage is, well....boring; I get enough in my salads!

      Hope you make and enjoy the recipe!