Think chicken is the king of lean high-protein foods? Think again. Crab offers the same levels of this crucial muscle-building macronutrient but with fewer calories – ideal if you want to carve a lean set of abs without losing existing muscle mass. And – if you need another reason – here’s how eating British brown crab can help boost your morale.
The recipe below from Michelin-starred chef Adam Gray also swaps regular fries for parsnip chips to help control your blood sugar levels and reduce fat storage. Claws for celebration.
Crab And Parsnip Chips Recipe
Ingredients (Serves One)
- 225g crabmeat, picked and cleaned
- 3tbsp natural yogurt
- 1tbsp curly parsley, finely chopped
- 2 pinches of cayenne pepper
- Juice of 1 pink grapefruit
- 2 parsnips
- 3tbsp rapeseed oil
- Salt, to taste
Mix the crabmeat, parsley, yogurt and cayenne pepper in a bowl. Add the grapefruit juice to taste, mix thoroughly and place it in the fridge. Peel the parsnips and slice them into thin chips. Heat the oil in a pan and cook the parsnips over a medium heat for 15 minutes, tossing the pan every two minutes. Season the chips with salt and serve them with the crab mixture.
We used the calculator on Myfitnesspal, one of the best weight-loss apps for calorie counting, to give us an idea of the nutritional values of this recipe. This meal contains 641 calories, and provides 59g of carbohydrates, 52g of protein, 33g of fat and 10g of fibre.
Crab meat is a low-fat, low-calorie source of protein that’s rich in omega-3 fatty acids, which can help muscle growth and keep you feeling full. Crab also contains lots of necessary minerals and nutrients, such as phosphorus (important for bone health), selenium, vitamin B2 and copper, which will help keep your brain and nervous system on tip top form.
As well as being full of vitamin C, grapefruit is also packed with phytochemicals such as flavonoids, terpenes and limonoids, which can help prevent cell damage.
Capsaicin is a thermogenic chemical that occurs naturally in cayenne pepper, and it’s been proven to boost metabolism and increase feelings of fullness.
A source of calcium and protein, yogurt helps curb hunger, as well as promoting a healthy gut.
More About Nutrition
- Take the hassle out of eating healthily with the UK’s best healthy meal delivery services
- What to eat after a workout and when to eat it to get the most from your training session
- Super fast meal ideas from Joe Wicks
- Low iron levels can lead to exhaustion, so here are the top foods that contain iron
- Get an instant hit of the essential muscle-builder with these high-protein snacks
Get the Coach Newsletter
Sign up for workout ideas, training advice, reviews of the latest gear and more.
Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.
- Camilla ArtaultContent editor