Structure House Baked Crab Cakes

If you’re looking for something a little different to serve as appetizers or a light lunch during the holidays, baked Crab Cakes may just be the thing!  Executive Chef John Beverly of Structure House, a residential weight loss program in Durham, North Carolina, teaches hands-on cooking classes with participants, giving them the culinary skills and confidence to continue to lose weight at home. Here is one of his popular recipes.  This savory cakes are served with a low-fat mustard sauce, but they are just as great with a squeeze of lemon.

Structure House Baked Crab Cakes
Courtesy of:
Recipes: Entree, Sides
Serves: 4 servings
Ingredients
For the Crab Cakes
  • 1 1/4 lbs blue crabmeat lumps
  • 2 1/2 teaspoons grated parmesan cheese
  • 2 1/2 tablespoons diced green onions
  • 2 1/2 ounces of egg whites
  • 2 1/2 tablespoons chopped basil
  • 2 1/2 tablespoons chopped Italian parsley
  • 2 1/2 teaspoons Worcestershire sauce
  • 2 1/2 teaspoons Dijon mustard
  • 1/3 cup whole wheat bread crumbs
  • 1/3 cup diced red bell peppers
  • Cooking Spray
  • Lemon
  • Parsley
For the Mustard Sauce
  • 1/2 cup Dijon mustard
  • 1 teaspoon extra virgin olive oil
  • 3 tablespoons chopped fresh dill, or
  • 1 tablespoon dried dill
  • 1 handful chopped fresh basil
  • Lemon Juice
Method
Make the Sauce
  1. Whisk together the mustard, olive oil, and dill in a small bowl.
  2. Add the basil and a squeeze of lemon juice, mixing well.
  3. Chill and reserve.
Make the Crab Cakes
  1. Reserve half of the bread crumbs
  2. Mix all remaining ingredients gently
  3. Shape into 5.5 oz cakes
  4. If too wet to bind, add additional bread crumbs
  5. Coat cakes in remaining bread crumbs
  6. Briefly brown in a pan with cooking spray, on medium-high heat
  7. Transfer to a baking sheet prepared with cooking spray
  8. Bake for 15 minutes at 450 degrees until heated and cooked through
  9. Garnish with parsley and lemon, serve with a low fat mustard sauce
Notes
The nutritional stats are the crab cakes, only. Adjust accordingly for the Mustard Sauce or other sauce of your choice. This low-fat mustard sauce is by Andrew Weil, MD. You make also like to try a recipe for "Smarter Tarter" Sauce created with heart healthy canola oil mayonnaise.
By the Numbers
Serving size: 1 | Cal: 205 | Fat (g): 4 | Sat Fat (g): 2 | Carbs (g): 1 | Sodium (mg): 655 | Protein (g): 24

Structure House in Durham, North Carolina is a respected residential weight loss program founded upon the philosophy that achieving and maintaining weight loss goals is the result of changing the way overweight individuals think about nutrition, exercise and the role food plays in their lives.  Since 1977, Structure House has helped many thousands of participants from many nations battle obesity. The program has been featured in a wide range of media outlets, includingThe Today Show, The New York Times, 60 Minutes, Glamour magazine, the Wall Street Journal, CNN, FOX & Friends andUSA TODAY.


 

October 29, 2015 | | Tags: ,

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