The next time you feel a crab-cake craving coming on, use this low-glycemic recipe to save yourself about one-third the calories and fat you’d get from a fried crab cake. Lowfat yogurt is the secret ingredient that helps keep the crab cake together and gives a special tang.
Low-Glycemic Crab Cakes
Preparation time: 15 minutes
Cooking time: 15–18 minutes
Yield: 8 servings
1/2 cup chopped onion
1 teaspoon dried parsley
2 cloves garlic, minced
1/2 cup finely chopped red bell pepper
1 tablespoon lemon juice
1/2 teaspoon Worcestershire sauce
1 egg white, lightly beaten
1 tablespoon lowfat plain yogurt
2 tablespoons lowfat mayonnaise
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon dried mustard
1/2 teaspoon paprika
1 pound lump crabmeat, flaked
1/4 cup plus 1/2 cup plain, dry bread crumbs
Nonstick cooking spray
In a large bowl, combine the onion, parsley, garlic, bell pepper, lemon juice, Worcestershire sauce, egg white, yogurt, mayonnaise, black pepper, salt, mustard, and paprika. Add the crabmeat and 1/4 cup of the bread crumbs. Lightly toss to coat the crabmeat.
Form 8 patties; coat them with the remaining bread crumbs, pressing the crumbs in place.
Coat a large skillet with nonstick cooking spray, and heat it over medium-high heat. Add the crabmeat patties, and cook for 6 to 8 minutes, or until lightly browned on both sides, turning the patties after 3 or 4 minutes. Transfer the patties to a plate and repeat with remaining patties, wiping away any crumbs left on the skillet. Serve.
Per serving: Calories 100 (From Fat 49); Glycemic Load 7 (Low); Fat 6g (Saturated 0g); Cholesterol 32mg; Sodium528mg; Carbohydrate 11g (Dietary Fiber 1g); Protein 10g.
