June 09 - Maryland Crab Cakes
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 65 |
| Glycemic Load | 15 |
| Calories | 400 |
| Protein | 28 grams |
| Animal Protein | 27 |
| Vegetable Protein | 1 |
| Carbohydrates | 23 grams |
| Dietary Fiber | <1 gram |
| Net Carbohydrate | 23 grams |
| Fat | 20 grams |
| Saturated Fat | 5 grams |
| Cholesterol | 220 mg |
| Sodium | 403 mg |
| Exchanges | 1 starch, 4 lean meat, 4 fats |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Maryland Crab Cakes
Prep Time: 20 minutes
Cook Time: 6 to 8 minutes
Serves: 2
Serving Size: two 4-ounce crab cakes
Ingredients
- 1 TB. unsalted butter
- 1 small garlic clove, minced
- 1/4 cup finely chopped green bell pepper
- 1/4 cup finely chopped red bell pepper
- 1/4 cup plus 2 TB. unsalted, crushed saltine crackers
- 1 large egg, beaten lightly
- 2 TB. minced green onions
- 2 tsp. fresh lemon juice
- 1 tsp. Worcestershire sauce
- Pinch cayenne
- 1 TB. nonfat mayonnaise
- 1/2 lb. lump crabmeat, picked over for bits of shell
- All-purpose flour for coating the crab cakes
- 1 TB. vegetable oil
- Lemon wedges for garnish
Melt butter in a small skillet over low heat. Add garlic and bell peppers and stir while cooking for 2 minutes or until softened. Transfer mixture to a bowl , add cracker crumbs, egg, green onions, lemon juice, Worcestershire sauce, cayenne, and mayonnaise, and mix well. Add crabmeat, stirring gently until mixture is just combined. Let stand for 10 minutes. Form crab mixture into for patties 1/2-inch thick and coat with flour. In a large, heavy skillet heat oil over medium-high heat. Add crab cakes in a single layer and cook for 2 to 3 minutes on each side, or until they are golden brown, watching them carefully so they do not burn. Serve crab cakes with the lemon wedges.
Palate Preview
Even though they seem exotic, crab cakes can become a regular quick meal. You can prepare the cooking mixture in advance, refrigerate, and then saute at the last minute, right before you're ready to sit down to eat.
