Sunday, April 29, 2012

Family Friendly and Healthy Crab Cakes!

I made crab cakes the other night because I always crave them and love making appetizers.  I also wanted to make something healthy that the whole family would enjoy.  This is an appetizer or meal that CAN please both picky kids and gourmet grown-ups.


This appetizer would be great for your Mother's day get together in a few weeks.  You can even make fancy crab cake sliders by making the cakes smaller in size, adding a small whole wheat bun and a mustard sauce. 


Here is a quick recipe for the sauce:

Ingredients:

1/4 cup low-fat mayonnaise
1/4 cup Dijon mustard
1/4 teaspoon fresh lemon juice

Directions:

Mix all ingredients together in a small bowl. Refrigerate until ready to serve.


Healthy  Crab Cake Recipe from Eatingwell.com:

6 servings
Active Time:
Total Time:

Ingredients:

  • 1 pound fresh lump crabmeat, (2 cups), picked over and patted dry
  • 1 cup fresh whole-wheat breadcrumbs
  • 1/4 cup low-fat mayonnaise
  • 1 large egg white, lightly beaten
  • 2 tablespoons lemon juice
  • 1 scallion, trimmed and finely chopped
  • 1/3 cup finely diced red or green bell pepper
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon Old Bay seasoning
  • 1/4 teaspoon freshly ground pepper
  • 1/4-1/2 teaspoon hot sauce (can take this out for kids sensitive to spicy)
  • 1/2 cup fine dry whole-wheat breadcrumbs (info. on dry whole-wheat breadcrumbs here.)
  • 1 teaspoon canola oil
  • Lemon wedges, for garnish
  1. Preheat oven to 450°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.             

Nutrition:

Per serving: 149 calories; 3 g fat ( 0 g sat , 1 g mono ); 59 mg cholesterol; 13 g carbohydrates; 17 g protein; 1 g fiber; 536 mg sodium; 329 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Folate (20% dv), Selenium (49% dv), Zinc (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 very lean meat, 1 fat

 
Here is another cute way to display the crab cakes for a party:

 

Enjoy!

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