Bahamian Crab N' Rice Recipe

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Bahamian Crab N' Rice
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Ingredients
12
Count
Nutrition
214
Calories
Total time
95
Minutes
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Ingredients:

Directions:

  1. Wash live crabs under the tap using a toothbrush to wash sand from under band and from between toes until completely clean.
  2. Turn crab with eyes away,upside down,slipping a blunt knife (a butter knife is ideal) between the shell's seam,push upward to seperate the crab's shell in two.
  3. Be careful not to push the knife too far (the gall sac is in the direct path of the knife!).
  4. Pull apart.
  5. Scoop the fat from both sides of the shell into a bowl using the knife or a spoon.
  6. Discard the empty half shell,band,mouth,gills and all other remaining internal organs,leaving behind the toes.
  7. Break the two segments in half by holding each half securely and snapping apart.
  8. This can also be done by chopping the segment with a cleaver.
  9. Wash the toe segments under the tap and put them in the bowl with the fat.
  10. This process is to be repeated until each crab is processed.
  11. Place a large pot over medium high heat, adding the vegetable/corn oil.
  12. Allow the oil to heat until a drop of water sizzles when dripped in the oil.
  13. Add onion,green pepper,salt,black pepper,seasoned salt,thyme,scotch bonnet and stir.
  14. Saute ingredients until onion is transparent, stirring constantly,about 3 to five minutes.
  15. Add crab fat and segments, saute, stirring constantly until fat is liquid, about 7 minutes.
  16. Add tomato paste, stir ingredients together for another 5 minutes.
  17. Add water.
  18. Stir ingredients with the water,taste, adjust salt to taste,bring to a slow simmer.
  19. Gently pour rice into pot, stirring slowly to ensure even distribution of the rice in the liquid.
  20. Turn heat down to low and cover pot with a tight-fitting lid to prevent steam from escaping. Foil can be used under the lid to prevent the steam escaping.
  21. Cook for about 20-25 minutes or until all of the liquid is absorbed.
  22. Do not lift lid while cooking.
  23. Turn heat off and let rice stand covered for 10-15 minutes or until liquid is absorbed.
  24. Fluff and serve hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 214.02 Kcal (896 kJ)
Calories from fat 20.11 Kcal
% Daily Value*
Total Fat 2.23g 3%
Sodium 741.7mg 31%
Potassium 294.74mg 6%
Total Carbs 43.31g 14%
Sugars 2.83g 11%
Dietary Fiber 2.47g 10%
Protein 4.71g 9%
Vitamin C 9mg 15%
Iron 3mg 16%
Calcium 76.6mg 8%
Amount Per 100 g
Calories 89.44 Kcal (374 kJ)
Calories from fat 8.4 Kcal
% Daily Value*
Total Fat 0.93g 3%
Sodium 309.97mg 31%
Potassium 123.18mg 6%
Total Carbs 18.1g 14%
Sugars 1.18g 11%
Dietary Fiber 1.03g 10%
Protein 1.97g 9%
Vitamin C 3.8mg 15%
Iron 1.2mg 16%
Calcium 32mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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