Muffin-Tin Crab Cakes

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

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

Active Time: 20 minutes

Total Time: 40 minutes

Nutrition Profile

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

Preparation

Preheat oven to 450°F. Generously coat a 12-cup nonstick muffin pan with cooking spray.
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.

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.

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.

Nutrition Bonus: Vitamin C (60% daily value), Zinc (20% dv), Calcium & Vitamin A (15% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 3 very lean meat