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Ингредиенты
- 1/2 c. nonfat plain yogurt
- 1 Tbsp. reduced-calorie mayonnaise
- 1 Tbsp. chopped fresh dill
- 2 x garlic cloves chopped
- 1 tsp fresh lime juice
- 1/4 c. fat-free egg substitute
- 1 Tbsp. Dijon mustard
- 1 Tbsp. nonfat plain yogurt
- 2 tsp reduced-sodium soy sauce
- 1/4 tsp warm-pepper sauce
- 8 ounce cooked crabmeat cartilage removed
- 1/3 c. finely-minced celery
- 1/4 c. finely-minced green onions
- 1 tsp canola oil
Инструкции
- Chef's Note: Always pick over crabmeat to remove any little bits of shell and pcs of cartilage which might be in with the meat. Then flake the meat with your fingers to break up large pcs. For purposes of this recipe, you do not need to buy the most expensive crab. The meat labeled claw meat, special or possibly backfin is cheaper than jumbo lump backfin. If your budget is tight, opt for artificial crab, also known as surimi.
- To make the sauce: In a small bowl, stir together the yogurt, mayonnaise, dill, garlic and lime juice. Set the sauce aside.
- To make the crab cakes: In a medium bowl, stir together the egg substitute, mustard, yogurt, soy sauce and pepper sauce. Add in the crab, celery and onions. Mix till combined. Form the crab mix into 16 patties.
- Add in 1/2 tsp. of the oil to a large nonstick skillet and heat over medium heat. Add in half the crab patties. Cook for 4 min. Turn the patties over and cook about 4 min more or possibly till golden brown.
- Cook the remaining patties using the remaining 1/2 tsp. of oil. Serve the crab cakes with the sauce.
- This recipe yields 16 crab cakes; serving size 4.
- Comments: Crab cakes can be fairly high in fat, especially when they're deep-fried. But these mini patties are prepared with low-fat ingredients and just lightly sauteed in a touch of oil.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 77g | |
| Recipe makes 4 servings | |
| Calories 78 | |
| Calories from Fat 42 | 54% |
| Total Fat 4.81g | 6% |
| Saturated Fat 0.65g | 3% |
| Trans Fat 0.01g | |
| Cholesterol 1mg | 0% |
| Sodium 272mg | 11% |
| Potassium 194mg | 6% |
| Total Carbs 4.37g | 1% |
| Dietary Fiber 0.5g | 2% |
| Sugars 3.15g | 2% |
| Protein 4.44g | 7% |
