Cajun Crab Croquettes

From EatingWell: December 2006 — Subscribe Now!

Crab cakes get a Louisiana spin with Cajun spice and corn. Although any type of crab works here, we prefer the texture of lump crabmeat. Serve with Zesty Rmoulade Sauce. Make it a meal: Serve on arugula salad.

READER'S COMMENT:

"I haven't tried these yet because first it says get sour cream but in the preperation it says add mayonaise...so which one does it take? The recipe sounds wonderful though I can not wait to try them. "

4 servings, 2 croquettes each

Active Time: 30 minutes

Total Time: 50 minutes

Nutrition Profile

Ingredients

3 teaspoons canola oil, divided
1 small onion, finely diced
1/2 cup finely diced green bell pepper
1/2 cup frozen corn kernels, thawed
1 1/2 teaspoons Cajun seasoning, divided
1 pound pasteurized crabmeat, drained if necessary
1 large egg white
3/4 cup plain dry breadcrumbs, divided
1/4 cup reduced-fat mayonnaise
1/2 teaspoon freshly grated lemon zest

Preparation

Preheat oven to 425nF. Coat a baking sheet with cooking spray.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add onion, bell pepper, corn and 1 teaspoon Cajun seasoning and cook, stirring, until the vegetables are softened, about 4 minutes. Transfer to a large bowl. Let cool for 5 minutes. Add crab, egg white, 1/2 cup breadcrumbs, mayonnaise and lemon zest. Mix well.
Divide the mixture into 8 equal portions (about 1/2 cup each). Form each portion into an oblong patty that's about 4 inches by 2 inches. Place on the prepared baking sheet. Combine the remaining 1/4 cup breadcrumbs, 1/2 teaspoon Cajun seasoning and 2 teaspoons oil in a small bowl. Sprinkle 1 heaping teaspoon of the breadcrumb mixture over the top of each croquette, then gently press it on.
Bake the croquettes until heated through and golden brown on top, about 20 minutes.

Nutrition

Per serving: 260 calories; 7 g fat (1 g sat, 2 g mono); 132 mg cholesterol; 23 g carbohydrates; 27 g protein; 2 g fiber; 942 mg sodium; 148 mg potassium.

Nutrition Bonus: Iron (35% daily value), Vitamin C (25% dv), Calcium (15% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 3 very lean meat, 1/2 fat