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Crab Cakes

http://www.eatingwell.com/recipes/crab_cakes.html

From EatingWell:  July/August 1994

Flecked with scallions and bell pepper, these healthy crab cakes are as flavorful as their higher-fat counterparts. We brown them first on the stovetop and then finish them in a hot oven—no need for frying.

6 servings | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

• 1 pound fresh lump crabmeat, (2 cups), picked over and patted dry
• 1 cup fresh whole-wheat breadcrumbs, (see Tip)
• 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
• 1/2 cup fine dry breadcrumbs
• 1 teaspoon canola oil
• Lemon wedges, for garnish

Preparation

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

1 Carbohydrate Serving

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

Tips & Notes

• Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.