Low-Glycemic Crab Cakes - dummies

By Meri Raffetto, Rosanne Rust

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.