Crab Cakes with Garlic Honey Asparagus
I wanted to make a Sensational Sunday meal. One the husband would love and not even realize it was “diet”. He’s a crab cake fanatic. Well, we do live in Maryland so I guess it’s expected. :~) This is my take on Maryland Style crab cakes minus the yucky mayo and butter. He did notice they were a bit dryer then normal but he still ate three of them so you be the judge! ;~) 
UPDATE: I made these again, modified the recipe and the moster problem has been solved! Much better!
Crab Cakes
- 5 Ak-Mak 100% Stone Ground Whole Wheat Crackers crushed into bread crumbs (or any whole wheat crackers equaling about ½ cup once crushed)
- 1 tbsp quick oats (helps hold the moister and you don't even notice it)
- 1 tsp onion powder
- 2 tsp dried parsley
- 1/2 tsp dry ground mustard
- 1 tsp old Bay Seasoning (or other seafood seasoning)
- 1/4 cup nonfat unflavored yogurt (upped the yogurt - see comment below)
- 2 tbsp Worcestershire sauce
- 2 egg whites
- 1 pound jumbo lump crab meat (minus a few nibbles)
- Non-stick cooking spray
- Salt & Pepper
Preheat the oven to 375 degrees.
Crush the crackers. In a small bowl mix the crushed crackers, onion powder, parsley, mustard, quick oats and old bay.
In a large bowl whisk the yogurt, egg whites and Worcestershire sauce. Fold in crabmeat. Pour the cracker mixture on top and fold in.
Form into 6 – 3 oz patties and place on a cookie sheet covered with aluminum foil and sprayed with non-stick cooking spray. Spray the tops with a bit more non-stick cooking spray and sprinkle with salt and pepper.
Bake for about 10 minutes. Turn on broiler to brown the tops, about 5 more minutes.
Garlic Honey Asparagus
For a side I wanted to dress up some asparagus. I like them plain but every once in awhile more flavor is fun, no? I thought a sweet garlic honey marinade would be a nice compliment.
Make these first to allow the asparagus time to marinate.
- 1 tbsp honey
- 1 tbsp lemon juice
- 3 gloves of garlic minced in a garlic press
- Salt
Mix all ingredients in a small bowl.
Place asparagus in a ziplock bag. Pour honey garlic mixture on top. Place in fridge for about an hour.
When ready to cook spread on a cookie sheet covered with aluminum foil and sprayed with non-stick cooking spray. Sprinkle with salt. Roast about 10-15 minutes in a preheated 375 degree oven.
I'm calculating each crab cake to be about 120 calories, 1 g of fat and just about 1 g of fiber. For the asparugus I added a point for the honey and that's it!
Labels: DinnerIdeas
posted by Roni
at
8:31 PM
16 Comments :
Except for the crackers, this is core.
Core people would call this CORE Plus, because they would have to count the pts for the non-core items. The thing is, those 5 crackers are 2 pts, and divided between the 6 crab cakes, it works out to be zero pts per serving.
You'd have to have 3 cakes before you could count 1 point.
Also, as far as I can tell, honey is not a core item, but I'll verify w/ the big sis. I would probably use Steevia to make that dressing. It's a natural plant-based sweetner, inulin fiber actually. Inulin fiber has beneficial effects on the digestive system, and it's zero on the glycemic index.
And I just realized that I'm sounding like a crispy granola freak. I think I've crossed over to the dark side - the militant all natural food police people.
The point I wanted to make before I went all "let's live off the grid and eat only what we grow" on you is, I'd call this recipe CORE +1 for both the crab cakes and the asparagus.
Joyce - I've been wanting to try the Steevia. I just can't find it ANYWHERE!!
Those look great! I don't think I realized you were in Maryland...crab cake recipe required. :) I've seen Stevia in several stores including TJs.
Roni - I found Steevia at WalMart of all places! Right next to the Splenda. Look for a green box that says "Sweet Leaf".
And um, holy freaks are us! Is there a way to eliminate the "anonymous" option for comments? 'Cause dang Roni! You're starting to attract the loony fringe.
First they call you out for the tummy tuck. Then they tell you to find Jesus. FREEEEKS!
Hey those crab cakes sound awesome!!! Glad things are going so well for you, Roni!
Hi Roni,
New recipes keep me on track and from getting bored. Yours are great and your food pics look as professional as those in the top cooking magazines, truly! Just wanted to say I just discovered asparagus at age 46 and love it roasted in the oven but since I don't use the oven in summer, I tried it on my George Foreman grill, delicious, quick, easy!/Deb
I found Steevia at GNC...BTW, the crab cakes look awesome...
That sounds yummy! Growing up in MD and now living in DE crabs are a BIG part of our summers. We are always looking for new crabcake recipes...now if only I could find a WW friendly crab fondue or crab dip recipe. Would you mind getting on that Roni :-)!!!!
Your husbands comment on being to dry is b/c you didn't add enough ff plain yogurt. The recipe should call for at least 1/4 cup. Hilary
hilary - Ya think? I was worried about using too much thinking it would add a funcky flavor. Next time I'll try more. Thanks for the tip!!
Roni great looking recipe! I can't wait to try it out and feature it on the Crab Cake Guy Blog. We review crab cake recipes from across the globe. Check us out at http://www.crabcakeguy.com for more great recipes and crab cake new!
Thanks again for the great post
-The Crab Cake Guy
Crab Cake Guy - Great... now I'm nervous! ;~)
Tried these crab cakes last night. They are terrific!. My hubby was impressed. I substituted non fat sour cream and a little non fat mayo. came out very good and moist. Thanks Nancy
Roni funny you made these last night. I got on this morning to post that I made them last night and really liked them. I used salmon instead of crab as I live in the flat lands of Ks. and buying lump crab for a mid week meal would break the bank. Thanks for sharing.
This is for Joyce. I found that you referning to Christians as being "loony" or "freaks" a bit saddening for your sake.
2 Corinthians 12:10 "So for the sake of Christ, I am well pleased and take pleasure in infirmities, insults, hardships, persecutions, perplexities and distresses; for when I am weak (in human strength), then I am (truly) strong (able, powerful in divine strength). HE is awesome, the Bible has never been proved wrong..ever. So yes, I guess I am a Jesus freak. But, it's not an insult to me. I have a wonderful life here now and will have an even better life for eternity. I'm in no way mad, I just want you to know you now have people praying for you :)!
I cooked this tonight and another great receipe Roni! My hubby, the finiky (sp?)eater that he is was thoroughly impressed. Keep them coming!
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