1 ½ cups water
½ cup wild rice
1 pound lump crab meat, drained and shell pieces removed if any
1 cup fat free garlic or herb croutons, processed into fine bread crumbs
½ cup finely chopped red bell pepper
1/3 cup finely chopped green onions, approximate 2 whole
¼ cup low fat mayonnaise
2 tablespoons Dijon mustard
1 large clove fresh pressed garlic
1 ½ tablespoon fresh lemon juice
½ teaspoon sea salt or regular salt
½ teaspoon ground cumin
1/8 teaspoon ground red pepper (Cayenne pepper)
¼ teaspoon fresh ground black pepper
2 large egg whites lightly beaten
Olive oil cooking spray
1. Bring water to boil in medium saucepan. Add wild rice,
cover and reduce heat to simmer for 1 hour or until rice is tender.
2. Combine cooked
wild rice with crab and next 12 ingredients crab through egg whites in a large bowl.
Divide mixture into 8 even portions, shaping each in to a 1- inch thick cake
3. Spray
large non-stick or stick resistant skillet and heat over medium. Add 4 cakes at a time
and cook 4 minutes. Carefully, turn cakes over and cook 4 minutes or until cakes are
golden on each side. Repeat procedure with remaining cakes. Serve crab cakes
immediately with fresh lemon wedges and cocktail or Cajun Tarter Sauce
Yield 8 servings each at approximately 150 calories; 1.5 grams total fat; 0.2 gram
saturated fat; 44 milligrams cholesterol; 17.2 grams carbohydrate; 0.9 gram fiber; 14.2
grams protein; 563 milligrams sodium.
CAJUN TARTAR SAUCE
½ cup low fat mayonnaise
½ cup chopped okra pickles
¼ cup finely chopped red bell pepper
¼ cup finely chopped onion
1-tablespoon fresh chopped jalepeno pepper
½ to 1 tablespoon Cajun seasoning
½ teaspoon Hungarian paprika
1 tablespoon okra pickle juice
1 clove fresh pressed garlic
1/8-teaspoon fresh ground black pepper
1. Mix all ingredients together until well
combined, serve or cover and chill until ready to serve. Sauce will last up to three
weeks covered and stored in the refrigerator.
Yield: 1 cup or 8 servings of two tablespoons at approximately 40 calories; 1 gram fat;
0 saturated fat; 0 cholesterol; 9 grams carbohydrate; 0 fiber; 0 protein; 261 milligrams
sodium.
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