16 oz. frozen mixed vegetables (cauliflower, carrots, snow peas), cooked according to pkg. directions & drained
12 oz. crab meat or imitation crab meat, cooked; if canned, rinsed & drained; if frozen, defrosted & drained
1 c. plain nonfat yogurt
1/2 c. skim milk
1 to 1 1/2 tbsp. dill seed
3 c. rice, cooked according to pkg. instructions without salt or fat
3/4 c. Parmesan cheese

In a large pot, heat thoroughly vegetables, crab, yogurt, milk and dill seed. Serve crab mixture on rice and top with Parmesan cheese. Serves 4.