resources

Crab Cakes:

• 1 pound lump crab meat (1-pound cans can be found in the seafood department)
• 3/4 cup dry breadcrumbs, divided
• 2 egg whites, lightly beaten
• 3 tablespoons light mayonnaise
• 2 tablespoons chopped fresh parsley
• 2 tablespoons Worcestershire sauce
• 1/2 teaspoon Old Bay seasoning
• Black pepper to taste

Mustard Dill Sauce:

• 1/4 cup plain low-fat yogurt
• 2 tablespoons light mayonnaise
• 3/4 teaspoon prepared yellow mustard
• 1 1/2 teaspoons fresh minced dill (or 1/2 teaspoon dried)
• Pinch of sugar

Directions

1. Place the crabmeat in a large bowl.  Add the remaining crab cake ingredients, using 1/2 cup of the breadcrumbs, and gently mix together with a large spoon, taking care to keep as many large crab pieces as possible.  Mix all sauce ingredients in a small bowl and set aside.
2. Use your hands to shape the crabmeat mixture into 6 patties (using about 1/3 cup of mixture for each crab cake).  Coat a large nonstick saute pan with cooking spray and place over medium heat.  Lightly dust both sides of the crab cakes with the remaining breadcrumbs.
3. Add the crab cakes to the pan.  Cook the crab cakes about 5 minutes on each side, or until lightly browned and warmed through.  Repeat as necessary to cook all the crab cakes, using additional cooking spray if needed.  Serve the crab cakes with mustard sill sauce.

Courtesy of:   Marlene Koch, RD
Author of Eat What You Love

Nutrition Facts

Servings Per Recipe: 6 | Amount Per Serving  | Calories 175 | Total Fat 4g | Saturated Fat 1/2g | Sodium 480mg | Total Carbohydrate 11g | Fiber 2g | Sugars 0g | Protein 20g