Grilled King Crab legs with garlic butter sauce

Directions
1. For the sauce, in a small saucepan over medium Ingredients
heat combine shallot, garlic and wine. Bring to
2 Tbs finely chopped
boiling; cook and stir 10 to 12 minutes or until
shallot
reduced by half. Gradually add butter, stirring
until melted. Cook and stir 2 to 3 minutes or until 1 Tbs finely chopped
sauce coats the back of a spoon. Strain through a garlic
fine-mesh sieve into a small serving bowl. Set
1 cup dry white wine
aside.
2. Preheat grill to medium (300°F to 350°F). Using 1 cup unsalted butter (2
kitchen shears, if desired, cut along one side of the sticks), chilled, cut into
crab leg shell so meat can be removed easily after cubes
grilling. Brush both sides of crab legs with oil.
4 lbs Alaska king crab
3. Place crab legs on grill. Grill 5 to 6 minutes per
legs,
side. (Do not let shells char.) Remove from grill,
thawed if frozen
and serve with butter sauce.
2 Tbs vegetable oil

Nutrition Facts:Serving Size 1Amount Per

Serving
0mg203%Potassium 1260mg Total Servings:4
Carbohydrate 3g1%Sugars 29g145%
Preparation Time:15
Calories 910Calories from Fat 470% Daily Value*Total minutes
Fat 53g82%Saturated Fat
Cholesterol 360mg120%Sodium 487 1g Protein 88g Vitamin Cook Time:25 minutes
A 1590iu32%Vitamin C 35mg58%Calcium 288mg29%Iron
4mg20%Omega3 2g

My plate goal:

 Healthy fats for the heart

 Minerals and vitamins
 Lower calorie food compared to other
protein(meat)
Provide:

 Calcium, iron ,Omega 3, vitamin A, vitamin c

 Fresh blueberry
Directions Ingredients
1. In a small bowl mix together
yogurt, lemon peel, lemon juice
and 2 tablespoons of the brown 3 6-oz. containers custard-style vanilla yogurt
sugar, stirring until sugar is
dissolved. 2 tsp grated lemon peel
2. Separate orange sections; cut
2 Tbs fresh lemon juice
sections into bite-size pieces.
Place in a medium bowl. Add 1/4 cup packed light brown sugar, divided
remaining 2 tablespoons brown
sugar plus star fruit, pineapple, 2 navel oranges, peeled
strawberries and blueberries;
toss gently. 2 star fruit, sliced and quartered
3. Layer one-third of the star fruit,
pineapple, strawberries and 2 cups fresh pineapple, cut into 1-inch cubes
blueberries evenly in 8 parfait
glasses. Top with one-third of 1 16-oz. container fresh strawberries, hulled and
the yogurt mixture. Repeat quartered
layers twice with remaining fruit
1 pt. fresh blueberries
and yogurt. Top with additional
lemon peel, blueberries and Additional lemon peel, blueberries, strawberries
strawberries (if desired), and (optional
serve.

. My plate goal:
Nutrition Facts
Serving Size 1/8 of recipe  Minerals and Vitamins
Amount Per Serving  Less sodium
Calories 181 Calories from Fat 18 Provide:
% Daily Value*  Vitamin A, Vitamin C,
Total Fat 2g 3%
Saturated Fat 0.03g 0%
Calcium, Iron
Cholesterol 6mg 2%
Sodium 46mg 2%
Potassium 400mg
Total Carbohydrate 40g 13%
Dietary Fiber 4g 16%
Sugars 22g
Protein 4g
Vitamin A 4%
Vitamin C 135%
Calcium 13%
Iron 4%
Omega3 0.07g
Kiwi-strawberry salad
Directions
1. For the dressing, in Ingredients Servings:6
a small bowl whisk
Preparation Time:10 minutes
together honey,
lime juice and
2 Tbs honey
coriander. Set
aside. 2 Tbs fresh lime juice
2. In a large bowl
1/4 tsp ground coriander
combine strawberri
es, mango, kiwi 1 lb strawberries, hulled and halved
and avocado. 1 mango, pitted, peeled, and cut into chunks
Drizzle with
dressing, toss to 2 kiwi, peeled, quartered lengthwise
coat, and serve. 1 avocado, pitted, peeled, and cut into chunks

My goal: Serving Size 1

 Vitamins and mineral Amount Per Serving

Calories 137 Calories from Fat 43
 Less sodium
Provide: % Daily Value*
Total Fat 5g 8%
 Calcium, iron, vitamin A, vitamin c Saturated Fat 0.77g 4%
Sodium 7mg
Potassium 347mg
Total Carbohydrate 24g 8%
Dietary Fiber 5g 18%
Sugars 9g
Protein 2g

Vitamin A 1574iu 31%

Vitamin C 36mg 61%
Calcium 17mg 2%
Iron 0.40mg 2%