Crab Cakes - 13g Carbs, 1g Fiber
From: Eating Well - July/August 1994
Flecked with scallions and bell pepper, these healthy crab cakes are
as flavorful as their higher-fat counterparts. We brown them first
on the stovetop and then finish them in a hot oven—no need for frying.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight
Active Time: 30 minutes
Total Time: 40 minutes
Servings: 6
1 lb fresh lump crabmeat, (2 cups), picked over and patted dry
1 cup fresh whole-wheat breadcrumbs, (see Tip)
1/4 cup low-fat mayonnaise
1 large egg white, lightly beaten
2 Tbsp lemon juice
1 scallion, trimmed and finely chopped
1/3 cup finely diced red or green bell pepper
1 Tbsp chopped fresh parsley
1 tsp Old Bay seasoning
1/4 tsp freshly ground pepper
1/4-1/2 teaspoon hot sauce
1/2 cup fine dry breadcrumbs
1 tsp canola oil
Lemon wedges, for garnish
1. Preheat oven to 450 degrees F.
2. Stir crabmeat, fresh breadcrumbs, mayonnaise, egg white, lemon juice, scallion, bell pepper, parsley, Old Bay seasoning, pepper and hot sauce to taste in a large bowl.
3. Place dry breadcrumbs in a shallow dish. Form the crab mixture into six 1/2-inch-thick patties. (The mixture will be very soft.) Dredge the patties in the dry breadcrumbs, reshaping as necessary.
4. Brush oil evenly over the bottom of a heavy ovenproof skillet. Heat the pan over medium-high heat. Add the crab cakes and cook until the undersides are golden, about 1 minute. Carefully turn the crab cakes over and transfer the pan to the oven. (If you do not have an ovenproof skillet, transfer the patties to a baking sheet.) Bake until heated through, 10 to 12 minutes. Serve with lemon wedges.
Tips & Notes - -
* Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread.
Tear bread into pieces and process in a food processor until coarse
crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.
Servings: 6
Nutrition per Serving:
149 Calories, 3g Fat, 0g Sat, 1g Mono, 59mg Cholesterol, 17g Protein,
13g Carbs, 1g Fiber, 536mg Sodium, 329mg Potassium
Nutrition Bonus: Vitamin C (30% daily value), Folate (20% dv),
Selenium (49% dv), Zinc (20% dv)
1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat, 1 fat
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