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    Free crab recipes

      RECIPE TITLE "Crab Cakes With Coleslaw And Lime-Dill Yogurt Sauce "
    source: Deseret News (Salt Lake City) May 3, 2006

    yields Serves 4 timePreparation 20 minutes, cooking time 8 minutesdifficulty easy to moderate

    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, which still manages to combine a tasty variety of flavors and textures.

    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.

      RECIPE INGREDIENTS 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 crab meat, fresh or canned
    • 1/2 cup panko bread crumbs
    • Nonstick cooking spray

      RECIPE METHOD

    To make Coleslaw:

    In a large bowl, mix together yogurt, lime juice, sugar, celery salt, salt, pepper and pepper sauce. Gently stir in coleslaw mix until coated. Serve chilled.

    To make Lime-Dill Yogurt Sauce:

    In a medium bowl, stir together yogurt, lime zest, lime juice, dill, salt and pepper. 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. Makes 8 servings.

    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).

    Nutrition information per serving of 1 crab cake plus 1/8 of the coleslaw and 1/8 of yogurt sauce: 200 cal., 6 g total fat (1.5 g saturated), 60 mg chol., 630 mg sodium, 19 g pro., 17 g carbo., 2 g dietary fiber.
    -- Recipe for AP from 3-A-Day of Dairy

    Copyright C 2005 Deseret News Publishing Co.


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