The EatingWell Diabetes Cookbook (2005)
Many cooks think crab cakes require a lot of effort, but they're actually not difficult. And with this corn-studded version, accented with fresh lime, mint and cilantro, the time you do spend will be rewarded with raves. Browning the cakes in a skillet and then finishing them in the oven produces a crisp crust and ensures even cooking.
4 servings, 2 crab cakes each
Active Time: 30 minutes |
Total Time: 45 minutes
5 teaspoons canola oil, divided
1 cup fresh corn kernels, (from 2 ears) or frozen
1/4 cup finely chopped onion
1/2 teaspoon curry powder
1 clove garlic, minced
1 pound lump crabmeat, shells removed (see Note)
1/3 cup reduced-fat mayonnaise
2 large egg whites
2 tablespoons lime juice
3 tablespoons chopped fresh cilantro
2 tablespoons chopped fresh mint
1/4 teaspoon salt
1 cup fine dry unseasoned breadcrumbs, divided
Preheat oven to 450°F. Coat a baking sheet with cooking spray.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add corn, onion, curry powder and garlic; cook, stirring often, until vegetables are soft, about 5 minutes. Transfer mixture to a large bowl and let cool completely. Stir in crabmeat.
Whisk mayonnaise, egg whites, lime juice, cilantro, mint and salt in a small bowl. Fold into the crab mixture. Stir in 1/2 cup breadcrumbs. Using about 1/3 cup per patty, form the mixture into eight 3/4-inch-thick patties. Dredge the patties in the remaining breadcrumbs.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 crab cakes and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn cakes over onto the prepared baking sheet. Add the remaining 2 teaspoons oil to the skillet and repeat with the remaining 4 crab cakes.
Bake the crab cakes until golden on the second side and heated through, 15 to 20 minutes. Serve with lime wedges.
Per serving :
14 g Fat;
2 g Sat;
5 g Mono;
72 mg Cholesterol;
29 g Carbohydrates;
26 g Protein;
3 g Fiber;
784 mg Sodium;
631 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 3 lean meat
Tips & Notes
Note: Crabmeat can be purchased in three forms: canned, frozen or pasteurized. The pasteurized usually has the best flavor (it is heated to a lower temperature than canned); look for it in the fresh seafood section of the market. Once opened, the crabmeat should be used within 4 days.