[RFTW] Whole Grain Crab Cakes

I’ve gotten some positive feedback on the recipes I posted last week, so it seems like a good idea to start sharing some more!  I’ll try to put up a new one every Saturday morning… Let’s call it the “Recipe For The Weekend” series.  Or if you prefer, “Recipe For the Win!”

Earlier this week I had a hankerin’ for some healthy crab cakes.  I found a few recipes online — here’s my slightly-adapted version.  I used a pound of canned Blue Crab that I got at Costco for $14.   Delicious!

(Sadly, I forgot to snap a photo.  The “crab cake” pictured above is clearly not mine!)

Healthy Whole Grain Crab Cakes

1 pound Crab Meat, drained and rinsed (don’t use the imitation stuff; it’s loaded with sugar and fillers)
1/2 cup Fat-Free Greek Yogurt (I like Fage, but any brand will do)
1/2 cup chopped Parsley
1 Egg, lightly beaten
3 slices 100% Whole Wheat Bread, crumbed in the blender or food processor
1 tbs. Grainy or Smokey Mustard
1/4 tsp. Hot Sauce (Sriracha or Tabasco will work well), to taste
1/4 tsp. Fresh Ground Pepper, to taste
1 tbs. Olive Oil, for frying

Mix all the ingredients together in a bowl, except the olive oil.  Heat the oil in a non-stick pan on medium heat.  Form into 1″ thick patties and fry gently, about 5 minutes on each side, until they’re nicely browned.  Since there’s raw egg in there, be sure to cook them thoroughly.

Makes 4 servings, each with 275 calories, 30g protein, 640mg sodium, 1.5g sat fat, 9g total fat, 2.5g fiber, 4g sugar, 19g total carbs.

I served them with a blue cheese-horseradish-yogurt sauce, which was tasty, but definitely too overpowering.

If you have a good crab cake sauce recipe, please share in the comments!

–

Photo by Whipped Bakeshop.