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.

Yield: 10 servings (serving size: 2 stuffed jalapeños and 1 1/2 tablespoons avocado dunk)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 133
  • Calories from fat: 15%
  • Fat: 2.2g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.5g
  • Protein: 7g
  • Carbohydrate: 21.7g
  • Fiber: 2.1g
  • Cholesterol: 10mg
  • Iron: 1.7mg
  • Sodium: 520mg
  • Calcium: 57mg


  • 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


  1. Preheat broiler.
  2. 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.
  3. 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).
  4. Preheat oven to 375°.
  5. Beat the egg whites in a medium bowl at high speed of a mixer until soft peaks form. Fold in yogurt.
  6. 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.
  7. To prepare avocado dunk, place avocado and remaining ingredients in a food processor or blender, and process until smooth.
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