Healthy Recipes - Curried Corn & Crab Cakes

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Curried Corn & Crab Cakes

Kathy Farrell-Kingsley

Many cooks think crab cakes require a lot of effort, but they're actually not difficult. And with this corn-studded version, accented with fresh lime, mint and cilantro, the time you do spend will be rewarded with raves. Browning the cakes in a skillet and then finishing them in the oven produces a crisp crust and ensures even cooking.

Servings: 4 servings, 2 crab cakes each
Total Time: 45 minutes
Ease of Preparation: Easy
Health: High Potassium, Diabetes Appropriate, Heart Healthy, Healthy Weight, Low Sat Fat, Low Calorie

Ingredients:

Curried Corn & Crab Cakes
5 teaspoons canola oil , divided
1 cup fresh corn kernels (from 2 ears) or frozen
1/4 cup finely chopped onion
1/2 teaspoon curry powder
1 clove garlic , minced
1 pound lump crabmeat , shells removed (see Note)
1/3 cup reduced-fat mayonnaise
2 large egg whites
2 tablespoons lime juice
3 tablespoons chopped fresh cilantro
2 tablespoons chopped fresh mint
1/4 teaspoon salt
1 cup fine dry unseasoned breadcrumbs , divided
Lime wedges

Steps:

1: Preheat oven to 450°F. Coat a baking sheet with cooking spray.

2: Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add corn, onion, curry powder and garlic; cook, stirring often, until vegetables are soft, about 5 minutes. Transfer mixture to a large bowl and let cool completely. Stir in crabmeat.

3: Whisk mayonnaise, egg whites, lime juice, cilantro, mint and salt in a small bowl. Fold into the crab mixture. Stir in 1/2 cup breadcrumbs. Using about 1/3 cup per patty, form the mixture into eight 3/4-inch-thick patties. Dredge the patties in the remaining breadcrumbs.

4: Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 crab cakes and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn cakes over onto the prepared baking sheet. Add the remaining 2 teaspoons oil to the skillet and repeat with the remaining 4 crab cakes.

5: Bake the crab cakes until golden on the second side and heated through, 15 to 20 minutes. Serve with lime wedges.

Nutrition: (Per serving)

Calories - 343
Carbohydrates - 29
Fat - 14
Saturated Fat - 2
Monounsaturated Fat - 5
Protein - 26
Cholesterol - 72
Dietary Fiber - 3
Potassium - 631
Sodium - 784
Nutrition Bonus - Zinc (33 daily value), Vitamin C (22 dv), Magnesium (20 dv), Potassium (18 dv).

Note: Crabmeat can be purchased in three forms: canned, frozen or pasteurized. The pasteurized usually has the best flavor (it is heated to a lower temperature than canned); look for it in the fresh seafood section of the market. Once opened, the crabmeat should be used within 4 days.

Related Links:

• Corn with Bacon & Mushrooms
• More Healthy Corn Recipes

EatingWell

This news arrived on: 09/01/2009

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