Muffin-Tin Crab Cakes - 6g Fiber, 18g Carbs, 2g Added Sugar
From: Eating Well - December 2005/January 2006, The Eating Well Healthy in a Hurry Cookbook (2006)
We've taken the frying and fuss out of crab cakes by shaping
and baking them in muffin tins. For the best taste, look for
pasteurized crabmeat in the refrigerator case at your market's
fish counter, a better choice than canned varieties.
Make It a Meal: Try these cakes with some tangy tartar sauce
and coleslaw.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate |
Low saturated fat | Heart healthy | Healthy weight |
High calcium | High fiber
Active Time: 20 minutes
Total Time: 40 minutes
Servings: 6
Serving Size: 2 cakes each
1 lb crabmeat
2 cups fresh whole-wheat breadcrumbs, (see Tip)
1/2 red bell pepper, minced
3 scallions, sliced
1/4 cup reduced-fat mayonnaise
2 large eggs
1 large egg white
10 dashes hot sauce, such as
1/2 tsp celery salt
1/4 tsp freshly ground pepper
6 lemon wedges, for garnish
1. Preheat oven to 450 degrees F. Generously coat a 12-cup
nonstick muffin pan with cooking spray.
2. Mix crab, breadcrumbs, bell pepper, scallions, mayonnaise,
eggs, egg white, hot sauce, celery salt and pepper in a large
bowl until well combined. Divide mixture evenly among muffin
cups. Bake until crispy and cooked through, 20 to 25 minutes.
Serve with lemon wedges.
Tips & Notes
* Make Ahead Tip: Cover and refrigerate for up to 2 days.
Reheat in the microwave or serve cold.
* Tip: To make fresh breadcrumbs: Trim crusts from firm
sandwich bread. Tear bread into pieces and process in a
food processor until a coarse crumb forms. One slice of
bread makes about 1/3 cup crumbs.
Servings: 6
Serving Size: 2 cakes each
Nutrition per Serving:
183 Calories, 5g Fat, 1g Sat, 1g Mono, 124mg Cholesterol,
21g Protein, 6g Fiber, 18g Carbs, 2g Added Sugars,
574mg Sodium, 96mg Potassium
Nutrition Bonus: Vitamin C (60% daily value), Zinc (20% dv),
Calcium & Vitamin A (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 3 very lean meat
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