Glycemic Index Cookbook For Dummies
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The next time you feel a crab-cake craving coming on, use this low-glycemic recipe to save yourself about one-third the calories and fat you’d get from a fried crab cake. Lowfat yogurt is the secret ingredient that helps keep the crab cake together and gives a special tang.

Low-Glycemic Crab Cakes

Preparation time: 15 minutes

Cooking time: 15–18 minutes

Yield: 8 servings

1/2 cup chopped onion

1 teaspoon dried parsley

2 cloves garlic, minced

1/2 cup finely chopped red bell pepper

1 tablespoon lemon juice

1/2 teaspoon Worcestershire sauce

1 egg white, lightly beaten

1 tablespoon lowfat plain yogurt

2 tablespoons lowfat mayonnaise

1/4 teaspoon black pepper

1/4 teaspoon salt

1/4 teaspoon dried mustard

1/2 teaspoon paprika

1 pound lump crabmeat, flaked

1/4 cup plus 1/2 cup plain, dry bread crumbs

Nonstick cooking spray

  1. In a large bowl, combine the onion, parsley, garlic, bell pepper, lemon juice, Worcestershire sauce, egg white, yogurt, mayonnaise, black pepper, salt, mustard, and paprika. Add the crabmeat and 1/4 cup of the bread crumbs. Lightly toss to coat the crabmeat.

  2. Form 8 patties; coat them with the remaining bread crumbs, pressing the crumbs in place.

  3. Coat a large skillet with nonstick cooking spray, and heat it over medium-high heat. Add the crabmeat patties, and cook for 6 to 8 minutes, or until lightly browned on both sides, turning the patties after 3 or 4 minutes. Transfer the patties to a plate and repeat with remaining patties, wiping away any crumbs left on the skillet. Serve.

Per serving: Calories 100 (From Fat 49); Glycemic Load 7 (Low); Fat 6g (Saturated 0g); Cholesterol 32mg; Sodium528mg; Carbohydrate 11g (Dietary Fiber 1g); Protein 10g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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