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Healthy Crab Cakes

I LOVE crab cakes.  Let me repeat that, I LOVE crab cakes.  Unfortunately, they rank next to lard on the “Healthy Scale”.  Ok, I might have made up that part, but they generally are pretty unhealthy (and tasty, little devils).  So, after much tinkering and stealing ideas from other recipes, I finally have a recipe that is both very yummy AND (relatively) healthy.  Enjoy!
Ingredients:

  • 2-3 Scallions – finely chopped
  • 1 Green Pepper – finely chopped
  • 1 Tablespoon diced Ginger
  • 2 Cloves of diced Garlic
  • 1 pound Crab meat
  • 1 Lime – zest and juice
  • 1/4 Cup Cilantro, chopped
  • 1 Egg
  • 1 Cup Panko Bread Crumbs
  • Mayo, total of 3 tablespoons
  • 7 ozs. Greek Yogurt, plain and non-fat
  • 1 teaspoon Chili-Garlic sauce
  • Salt, to taste
  • Canola Oil Spray

Directions:

  1. Preheat oven to 425 degrees.
  2. Saute scallions and green pepper for about 3-4 minutes; add garlic and ginger and saute for about 1-2 more minutes.
  3. Mix sauteed veggies with crab, lime juice and zest, cilantro, egg, 1/2 cup Panko bread crumbs, 1 tablespoon Mayo, salt.
  4. Divide into eight equal-size balls, roll each in small amount of Panko bread crumbs, lightly flatten each into thick patties, and spray top of each with canola oil to coat lightly.
  5. Cook ten minutes each side
  6. While cakes are cooking, mix 2 tablespoons mayo with greek yogurt and chili sauce.
  7. Serve 2 cakes with 1/2 teaspoon of sauce from #6 and top with cilantro leaf, you know, to make it look cool!

Nutritional Information:

  • Serving size: 2 cakes and 1 teaspoon sauce
  • Approximately 300 calories, 14 grams fat, 29 grams protein, and 14 grams carbohydrates

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