Recipe of the Week: Muffin-Tin Crab Cakes

In honor of the Bal­ti­more Ravens mak­ing it to this Sunday’s AFC Cham­pi­onship Game, this week’s recipe fea­tures a Bal­ti­more clas­sic — crab cakes! Here’s a health­ier ver­sion for you to enjoy while watch­ing the Ravens take the wind out of the Patriot’s sails.

From Eat­ing Well:

We’ve taken the fry­ing and fuss out of crab cakes by shap­ing and bak­ing them in muf­fin tins. For the best taste, look for pas­teur­ized crab­meat in the refrig­er­a­tor case at your market’s fish counter, a bet­ter choice than canned vari­eties. Make It a Meal: Try these cakes with some tangy tar­tar sauce and coleslaw.

INGREDIENTS

• 1 pound crab­meat
• 2 cups fresh whole-wheat bread­crumbs, (see Tip)
• 1/2 red bell pep­per, minced
• 3 scal­lions, sliced
• 1/4 cup reduced-fat mayonnaise
• 2 large eggs
• 1 large egg white
• 10 dashes hot sauce, such as Tabasco (Editor’s note: actu­ally, Old Bay sea­son­ing would be a bet­ter option here)
• 1/2 tea­spoon cel­ery salt
• 1/4 tea­spoon freshly ground pepper
• 6 lemon wedges, for garnish

PREPARATION

1. Pre­heat oven to 450°F. Gen­er­ously coat a 12-cup non­stick muf­fin pan with cook­ing spray.
2. Mix crab, bread­crumbs, bell pep­per, scal­lions, may­on­naise, eggs, egg white, hot sauce, cel­ery salt and pep­per in a large bowl until well com­bined. Divide mix­ture evenly among muf­fin cups. Bake until crispy and cooked through, 20 to 25 min­utes. Serve with lemon wedges.

TIPS & NOTES
Make Ahead Tip: Cover and refrig­er­ate for up to 2 days. Reheat in the microwave or serve cold.

Tip: To make fresh bread­crumbs: Trim crusts from firm sand­wich bread. Tear bread into pieces and process in a food proces­sor until a coarse crumb forms. One slice of bread makes about 1/3 cup crumbs.

NUTRITION INFO
Per serv­ing: 183 calo­ries; 5 g fat ( 1 g sat , 1 g mono ); 124 mg cho­les­terol; 18 g car­bo­hy­drates; 2 g added sug­ars; 21 g pro­tein; 6 g fiber; 574 mg sodium; 96 mg potassium.

Nutri­tion Bonus: Vit­a­min C (60% daily value), Zinc (20% dv), Cal­cium & Vit­a­min A (15% dv).