Name: Maryland Corn & Crab Cakes
Total time: 1 h
Ingredients: 1 cup corn kernels (see Tip); 1 cup fine, dry breadcrumbs, preferably whole-wheat, divided; ¼ cup low-fat mayonnaise; ¼ cup finely chopped red bell pepper; ¼ cup finely chopped fresh parsley; 1 tablespoon Dijon mustard; 1 large egg, lightly beaten; 1 tablespoon lemon juice; 1 tablespoon fresh dill or 1 teaspoon dried; 1 teaspoon hot sauce; ¼ teaspoon Old Bay seasoning; 1 pound pasteurized crabmeat, drained if necessary, picked over; 2 tablespoons extra-virgin olive oil, divided, for cooking; 2 ½ cups corn kernels; 2 cups chopped ripe tomatoes; ½ cup diced red onion; 1 tablespoon extra-virgin olive oil; 2 teaspoons white balsamic or white-wine vinegar; ½ teaspoon salt; ¼ teaspoon freshly ground pepper; 4 eaches lemon wedges for serving

Directions

Step 1

To prepare crab cakes: Combine 1 cup corn, 1/2 cup breadcrumbs, mayonnaise, bell pepper, parsley, mustard, egg, lemon juice, dill, hot sauce and Old Bay seasoning in a large bowl. Gently mix in crabmeat. Pack a 1/2-cup measuring cup with the crab cake mixture and unmold into your hand. Pack the mixture into a ball, then gently pat into a 3-inch cake about 1 inch thick. Repeat with the remaining crab mixture, forming 8 crab cakes total.

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Step 2

Place the remaining 1/2 cup breadcrumbs in a shallow dish. Gently dredge both sides of each crab cake in the breadcrumbs; transfer to a large plate. (Discard any remaining breadcrumbs.) Refrigerate.
Step 3

To prepare corn salad: Combine 2 1/2 cups corn, tomatoes, red onion, 1 tablespoon oil, vinegar, salt and pepper in a medium bowl.
Step 4

To cook crab cakes: Place a large baking sheet in the oven; preheat to 250 degrees F.
Step 5

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add 4 crab cakes; cook until golden brown, 3 to 4 minutes per side. Transfer to the baking sheet. Reduce the heat under the pan to medium-low and add the remaining 1 tablespoon oil. Cook the remaining crab cakes until golden brown, 2 to 4 minutes per side. Serve with the salad and lemon wedges.

Tips

Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 4 hours.

Tips

How to Remove Corn Kernels
Stand an ear on its stem end and slice the kernels off with a sharp knife. To extract the corn “milk” and get more flavor for sauces, soups or puddings, add another step to the process: After cutting the kernels off, press the dull side of the knife down the length of the ear to push out the rest of the corn and its milk.
Yield: You'll get about 1 cup fresh kernels from one large ear of corn.

Tips

Easy cleanup: To save time and keep your baking sheet looking fresh, line it with a layer of foil before you bake.

Nutrition Facts

Serving Size: 2 crab cakes & about 1 cup salad

Per Serving:

437 calories; protein 31.7g 63% DV; carbohydrates 45.2g 15% DV; dietary fiber 5.8g 23% DV; sugars 13.3g; fat 16.8g 26% DV; saturated fat 2.8g 14% DV; cholesterol 181.9mg 61% DV; vitamin a iu 1708.2IU 34% DV; vitamin c 44.1mg 73% DV; folate 89.6mcg 22% DV; calcium 155mg 16% DV; iron 7mg 39% DV; magnesium 64.9mg 23% DV; potassium 663.9mg 19% DV; sodium 1040mg 42% DV; thiamin 0.3mg 26% DV; added sugar 1g.

Exchanges:

2 1/2 starch, 1 vegetable, 3 lean meat, 2 fat

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Ingredients

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Tips

Tips

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Nutrition Facts

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Ingredients

Directions

Tips

Tips

Tips

Nutrition Facts