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Hungry Girl Today: 03.10.09

CHEW THE RIGHT THING

BITE IT!
HG's Crabby Patty

Fit & Crabulous!
This crab cake recipe is so good, we're actually embarrassed for other crab
cakes. Seriously. We are. P.S. Sure, this recipe calls for a lot of ingredients,
but many of them are kitchen staples, and the recipe is SO, SO worth it!

Ingredients:
Two 6-oz. cans lump crabmeat, drained (about 1 cup drained crabmeat)
2 1/2 slices light white bread (40 - 45 calories each with around 2g fiber per
slice), lightly toasted
One wedge The Laughing Cow Light Original Swiss cheese, room temperature
3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. finely diced onion
2 tbsp. finely diced celery
1 tbsp. fat-free mayonnaise
1/2 tbsp. Best Foods/Hellmann's Dijonnaise
1/2 tbsp. finely chopped fresh curly parsley
1 tsp. minced garlic
1/2 tsp. lemon juice
1/2 tsp. whipped light butter or light buttery spread (like Brummel & Brown),
melted
1/4 tsp. Worcestershire sauce
dash hot pepper sauce (like Tabasco)
dash salt, or more to taste
dash black pepper, or more to taste
Butter-flavored nonstick spray
Optional: additional Dijonnaise (for dipping), lemon wedges

Directions:
Preheat oven to 450 degrees.

Tear lightly toasted bread into pieces and place in a food processor or
blender. Pulse until reduced to breadcrumbs, and then transfer to a medium
bowl.

Add crabmeat, parsley, garlic, salt, and black pepper to the bowl, and gently
mix until combined. Add onion and celery, lightly mix again, and set aside.

Break cheese wedge into pieces and place in a small bowl. Add egg
substitute, mayo, Dijonnaise, lemon juice, melted butter, Worcestershire
sauce, and hot pepper sauce. Whisk until smooth, and pour over the
crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into
the crabmeat mixture. If you like, add additional salt and black pepper to
taste.

Prepare a medium-large baking dish by spraying with butter-flavored
nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from
the bowl. Gently form it into a ball, place it in the baking dish, and flatten it
into a cake about 1-inch thick -- repeat twice with remaining crab mixture so
that you have 3 cakes in the baking dish.

Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and
cooked through. Remove carefully from the dish and serve with additional
Dijonnaise for dipping and/or lemon wedges for squirting!

MAKES 3 SERVINGS

Serving Size: 1 (very large!) crab cake
Calories: 117
Fat: 2g
Sodium: 799mg
Carbs: 11.5g
Fiber: 2.25g
Sugars: 2.5g
Protein: 14g

POINTS® value 2*





FIGHT IT!
Crab Cake, Average

Patty Pooper
Crab cakes come in many shapes, sizes, and types. There are the fatty
breaded ones, the fatty non-breaded ones, the fatty deep-fried ones, and the
just-plain-fatty ones. The "fatty" problem comes mostly from buttery
breadcrumbs, mayo-laden insides, and creamy sauces. Why abuse crab that
way? WHY?! Once you suffocate our delicious "pinchy" little friend with all of
those CRAZY ingredients, your average crab cake will have fat grams in the
double digits and more than 200 calories. Doesn't sound too bad -- but crab
cakes are typically APPETIZERS. And (unless they're enormous like ours)
who eats just ONE?! That's why we whipped up our own delicious and HUGE
crab cakes that are heavy on crab (not on all that fatty stuff). We carefully
studied our favorite versions, packed in some familiar HG ingredients, and
went crab CRAZY in the HG kitchen. Try these out ASAP. You may never be
crabby again...

Serving Size: 1 crab cake
Calories: 210
Fat: 12g
Sodium: 651mg
Carbs: 14g
Fiber: 1g
Sugars: 1.5g
Protein: 11g

POINTS® value 5*


To see the accompanying visuals and links, go to:
http://www.hungry-girl.com/tuesdaypreview.php?newsletterid=1692
--

CHEW ON THIS:
March is National Sauce Month. Celebrate with the world's best condiment,
Vivi's Original Sauce Carnival Mustard!!!

Got friends who love seafood? Click "send to a friend" and you can get crab-
happy together!
www.hungry-girl.com/send/sendfriend.php?nid=1692&idate=03-
10-2009

*The Points® values for these products and/or recipes were calculated by
Hungry Girl and are not an endorsement or approval of the product, recipe
or its manufacturer or developer by Weight Watchers International, Inc., the
owner of the Points® registered trademark.

Hungry Girl Inc., 18034 Ventura Blvd. #503, Encino, CA 91316
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