Dear Jeanne: This salad is so good, but I always feel guilty making it. Can you make it healthier? — Diane P., Atlanta

Dear Diane: I have revised this delicious, light-tasting yet filling salad to be really as light as it seems. To lower the sodium, I recommend that you look for a salt-free seasoning to use; there are many different combinations available, or use your favorite herbs, fresh or dried.

CRAB AND RICE SALAD

1 (7 1/2-ounce) can crab meat

3 cups cooked rice

1 (10-ounce) package frozen small peas, cooked

4 stalks celery, finely chopped

1/3 cup sliced green onions

1/2 cup sour cream

1 cup mayonnaise

1 tablespoon salad seasoning

1 tablespoon fresh lemon juice

Salt and pepper to taste

Bibb lettuce leaves

Curry powder for garnish

Combine crab, rice, peas, celery, green onions, sour cream, mayonnaise, salad seasoning, lemon juice, salt and pepper. Chill 24 hours. Serve on a leaf of lettuce and sprinkle lightly with curry powder.

Makes 4 servings.

LIGHT CRAB AND RICE SALAD

1/2 cup light sour cream

3/4 cup nonfat mayonnaise

1 tablespoon salt-free seasoning or chopped fresh herbs

1 tablespoon fresh lemon juice

1/4 teaspoon freshly ground black pepper

1/3 cup sliced green onions

4 stalks celery, finely chopped

1 package (10 ounces) frozen small peas, thawed

1 can (7 1/2 ounces) crab meat

2 cups cooked brown rice

Bibb lettuce leaves

Curry powder for garnish

1. In a large bowl, mix together the sour cream, mayonnaise, salt-free seasoning, lemon juice and pepper. Add the green onions, celery and peas, and mix. Add the crab meat and rice, and mix until thoroughly coated.

2. Refrigerate for several hours, until well chilled. Serve on bibb lettuce leaves. Sprinkle lightly with curry powder if desired.

Makes 4 servings.

Each serving contains approximately: Original Recipe: 749 calories; 54 gm fat; 73 mg cholesterol; 1,115 mg sodium; 53 gm carbohydrates; 19 gm protein; 5 gm fiber. Revised Recipe: 298 calories; 3 gm fat; 47 mg cholesterol; 687 mg sodium; 46 gm carbohydrates; 18 gm protein; 6 gm fiber.


Jeanne Jones is the author of 33 cookbooks, most recently "Cooking From the Cupboard" (Rodale Press). For more information, you can go to her Web site, jeannejones.com. Send your recipe for revision to: Cook It Light, Deseret News, P.O. Box 1212, La Jolla, CA 92038. Please include a stamped (59 cents), self-addressed envelope. © King Features Syndicate Inc.