Friday, December 24, 2010

80--- Crab Cakes

These crab cakes are perfect for the holidays! They have a decadent taste without the calories and fat! I topped mine with an avocado yogurt green goddess dressing, but you can use salsa, caramelized onions, or cocktail sauce also!

Crab meat, like most crustacean meat, is high in cholesterol (85 mg per 3 oz serving-- American Heart Association recommends no more than 300 mg per day). However it is an excellent source of phosphorus, zinc, copper, calcium, and iron and is very low in fat, especially saturated fat. Therefore, moderation is key!

Crab Cakes
Serves 6

1 lb lump crab meat (I used a pasteurized meat from Costco)
2 egg whites
1/2 cup panko breadcrumbs
1 Tbsp light mayonnaise
1/4 cup lowfat greek yogurt
2 Tbsp minced green onions
1 tsp ground mustard
1 Tbsp lemon juice
1 tsp celery seed
1/2 tsp garlic powder
1 tsp Old Bay Seasoning (seafood seasoning)
1/4 tsp fresh ground black pepper
1 Tbsp fresh chopped dill
2 tsp unsalted butter
2 tsp olive oil

Combine crab, egg whites, breadcrumbs, yogurt, mayonnaise, lemon juice, dill, ground mustard, celery seed, garlic powder, pepper, and Old Bay seasoning in a large bowl. Mix well. Press mixture into 12- 3" patties.

Heat butter and olive oil in a nonstick skillet over medium heat. Cook patties ~ 4 minutes on each side, or until golden brown.

Serve with your favorite crab cake condiment!

Nutrition Info per 2 crab cakes: 163 calories, 8 g fat, 2 g saturated fat, 86 mg cholesterol, 6 g carbohydrates, 16 g protein

1 comment:

  1. Hi Lindsay,

    Merry Christmas. Your husband's mother and I are first cousins. I really like 80-20-as I love to cook, sometimes more 20 than 80! Have given links to a couple friends.