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.

6 servings, 2 cakes each II Active Time: 20 minutes II Total Time: 40 minutes

Ingredients

  • 1 pound 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 Tabasco
  • 1/2 teaspoon celery salt
  • 1/4 teaspoon freshly ground pepper
  • 6 lemon wedges, for garnish

Preparation

  1. Preheat oven to 450°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.

Nutrition

Per serving : 183 Calories; 5 g Fat; 1 g Sat; 1 g Mono; 124 mg Cholesterol; 18 g Carbohydrates; 21 g Protein; 6 g Fiber; 574 mg Sodium; 96 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 3 very lean meat

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.

From EatingWell:  December 2005/January 2006, The EatingWell Healthy in a Hurry Cookbook (2006)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s