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Crab cakes

April 23, 2016

Recipe

Too many crab cakes are like breaded hockey pucks. This version has very little filler. Don't overmix!

Serves 4

Too many crab cakes are like breaded hockey pucks. This version has very little filler. Don't overmix!

Heat the oven to 350 F. In a large bowl, combine the crab meat, egg whites, mayonnaise, lemon juice, mustard, dill and seasoning; mix well. Weigh out 4 ounces for each crab cake. In a separate bowl, toss each cake in Panko crumbs to form crust. Continue the process until all crab cakes are coated with Panko crumbs. Once coated, place crab cakes on baking sheet. Bake in oven for 20 minutes or until cakes are browned on top.

1 can or pouch (16 ounces) crab meat
2 egg whites
3 tablespoons reduced-fat mayonnaise
1 tablespoon lemon juice
2 teaspoons Dijon mustard
2 teaspoons fresh dill
1/2 teaspoon Old Bay seasoning
1/2 cup Panko or whole-wheat bread crumbs

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fats and oils Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1/2 Fats Dairy foods (low-fat or fat-free) Fruits 4 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1/2 Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 124 Calories 7 g Total carbohydrate 100 mg Cholesterol 0 g Dietary fiber 0 g Monounsaturated fat Potassium 18 g Protein 0 g Saturated fat 1 crab cake Serving size 877 mg Sodium 3 g Total fat