Crab-Stuffed Jalapenos with Avocado Dunk

The avocado dunk can be made a day in advance. To keep the color green, place avocado seed in the mixture. The jalapeños can be broiled a day ahead and stored in an airtight container; they can then be stuffed and baked on the day of the party.


10 servings (serving size: 2 stuffed jalapeños and 1 1/2 tablespoons avocado dunk)

Recipe from

Cooking Light

Nutritional Information

Calories 133
Caloriesfromfat 15 %
Fat 2.2 g
Satfat 0.4 g
Monofat 1 g
Polyfat 0.5 g
Protein 7 g
Carbohydrate 21.7 g
Fiber 2.1 g
Cholesterol 10 mg
Iron 1.7 mg
Sodium 520 mg
Calcium 57 mg


Stuffed jalape[SPECIAL_CHAR
20 large jalapeño peppers (about 1 pound)
Cooking spray
2 tablespoons minced red bell pepper
2 tablespoons minced onion
1 garlic clove, minced
3/4 cup lump crabmeat, shell pieces removed
1 tablespoon chopped fresh cilantro
1/4 teaspoon salt
3 large egg whites
3 tablespoons plain fat-free yogurt
1 cup dry breadcrumbs
3/4 cup yellow cornmeal
1 teaspoon salt
1 teaspoon garlic powder
Avocado dunk:
1/2 cup diced peeled avocado
1/4 cup vegetable broth
1/4 cup fat-free sour cream
1/4 cup chopped green onions
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
1 garlic clove, minced


Preheat broiler.

To prepare stuffed jalapeños, place peppers on a foil-lined baking sheet; broil 12 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes; peel jalapeños. Cut a lengthwise slit in each, discarding stems, seeds, and membranes.

Place a medium nonstick skillet coated with cooking spray over low heat until hot. Add bell pepper, onion, and garlic, and cook 5 minutes or until soft. Remove from heat; stir in crabmeat, 1 tablespoon cilantro, and 1/4 teaspoon salt. Divide crab mixture evenly among jalapeños (each will be very full).

Preheat oven to 375°.

Beat the egg whites in a medium bowl at high speed of a mixer until soft peaks form. Fold in yogurt.

Combine breadcrumbs, cornmeal, 1 teaspoon salt, and garlic powder in a small bowl. Dip each stuffed jalapeño in the egg white mixture; dredge in the breadcrumb mixture. Place the breaded jalapeños on a baking sheet coated with cooking spray. Lightly spray jalapeños with cooking spray. Bake at 375° for 15 minutes or until golden.

To prepare avocado dunk, place avocado and remaining ingredients in a food processor or blender, and process until smooth.