Crab cakes a quick dish for summer or fall
Chef Chris Ward of Mercury Grill, Plano, Texas, has developed this summery recipe for low-fat crab cakes, seasoned with fresh herbs, and lavished with a light, savory coleslaw and yogurt sauce.
Cooks reluctant to spend time in a steamy kitchen will appreciate the fast prep time for this dish.
Ward, who created the recipe for the 3-A-Day of Dairy campaign, points out that the dish will carry over well into early fall, and that it’s a good choice if you’re entertaining. Unlike traditional crab cakes, these are made with creamy yogurt, he says, adding a calcium boost. “Plus, they fit into any healthy dieting plan for those who are watching their weight,” Ward says.
Crab Cakes with Coleslaw and Lime-Dill Yogurt Sauce
Recipe for the Associated Press from 3-A-Day of Dairy
For coleslaw:
8-ounce container plain fat-free yogurt
2 teaspoons fresh lime juice
2 teaspoons sugar
1/4 teaspoon celery salt
1/4 teaspoon salt
1/8 teaspoon white pepper
1/2 teaspoon red pepper sauce
16-ounce bag coleslaw mix
For Lime-Dill Yogurt Sauce:
8-ounce container plain fat-free yogurt
2 teaspoons lime zest
2 teaspoons lime juice
2 tablespoons chopped fresh dill
1/4 teaspoon salt
1/8 teaspoon white pepper
For the Crab Cakes:
1/2 cup plain fat-free yogurt
1/3 cup grated Parmesan cheese
1/4 cup egg substitute (see note)
1 tablespoon Dijon mustard
1 tablespoon minced chives
1 tablespoon chopped parsley
1 shallot, minced
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper
1 pound lump crabmeat, fresh or canned
1/2 cup panko bread crumbs
Nonstick cooking spray
To make coleslaw, mix together yogurt, lime juice, sugar, celery salt, salt, pepper and pepper sauce in a large bowl. Gently stir in coleslaw mix until coated. Serve chilled.
To make Lime-Dill Yogurt Sauce, stir together yogurt, lime zest, lime juice, dill, salt and pepper in a medium bowl. Serve chilled.
To make the Crab Cakes, mix together yogurt, Parmesan, egg, mustard, chives, parsley, shallot, garlic, salt and pepper in a large bowl. Gently mix crabmeat and bread crumbs into yogurt mixture. Divide mixture into 8 equal portions and shape into 2-inch cakes. (Crab cakes may be refrigerated up to 4 hours before cooking).
Place a large, nonstick skillet over medium high heat. Spray with nonstick cooking spray and slide crab cakes into skillet. Cook about 4 minutes each side, or until golden brown and heated through. Serve hot with Coleslaw and Lime Dill Yogurt Sauce.
Note: If egg substitute is not available, you can use an equal amount of egg whites (but nutrition analysis is based on the use of egg substitute).
Yield: 8 servings
Nutrition information per serving of 1 crab cake plus 1/8 of the coleslaw and 1/8 of yogurt sauce: 200 calories, 6 grams fat (1.5 grams saturated, 27 percent fat calories), 17 grams carbohydrate, 60 milligrams cholesterol, 2 grams dietary fiber, 630 milligrams sodium.