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Hg’s Fit and Crabulous Crab Cakes – Ww 5 Pts

The scent of crab cakes always whisks me back to summers on the Chesapeake Bay, where my grandfather would spend hours crabbing off the pier. He’d haul in buckets brimming with feisty blue crabs, and my grandmother would transform them into golden-brown delicacies. The air would be thick with the salty tang of the bay and the savory aroma of perfectly seasoned crab, a memory etched in my heart and taste buds forever. These lighter crab cakes may not be exactly like grandma’s, but they capture that same essence of summer, making them a guilt-free pleasure.

Recipe Overview

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 3
Dietary Type: Pescatarian, Light/Reduced Fat

Ingredients

2 (6 ounce) cans lump crabmeat, drained
2 1/2 slices Weight Watchers white bread, lightly toasted
1 piece Laughing Cow light swiss cheese, room temperature
3 tablespoons Egg Beaters egg substitute
2 tablespoons onions, finely diced
2 tablespoons celery, finely diced
1 tablespoon fat-free mayonnaise
1/2 tablespoon Best Food’s Hellmann’s Dijonnaise mustard
1/2 tablespoon parsley, finely chopped
1 teaspoon garlic, minced
1/2 teaspoon lemon juice
1/2 teaspoon whipped light butter, like Brummel & Brown, melted
1/4 teaspoon Worcestershire sauce
1 dash hot pepper sauce
1 dash salt
1 dash pepper
Butter flavored nonstick cooking spray

Equipment Needed

Food processor or blender
Medium bowl
Small bowl
Whisk
Rubber spatula
Medium-large baking dish

Instructions

Preheat your oven to 450°F (232°C). This high temperature ensures a nice, crisp exterior.
Tear the lightly toasted bread into pieces. Place them in a food processor or blender. Pulse until the bread is reduced to breadcrumbs. Don’t over-process; you want a slightly coarse texture.
Transfer the breadcrumbs to a medium bowl.
Add the drained crabmeat, parsley, garlic, salt, and pepper to the bowl. Gently mix until just combined. Be careful not to overmix, as this can make the crab cakes tough. The goal is to evenly distribute the seasonings without breaking up the delicate crabmeat.
Add the finely diced onion and celery, lightly mix again, and set the bowl aside. The onion and celery add a subtle sweetness and crunch to the crab cakes.
Break the Laughing Cow cheese wedge into pieces and place them in a small bowl. Make sure the cheese is at room temperature to ensure it blends smoothly.
Add the Egg Beaters egg substitute, mayo, Dijonnaise mustard, lemon juice, melted butter, Worcestershire sauce, and hot pepper sauce to the small bowl. Whisk until smooth. This mixture acts as the binder for the crab cakes, adding moisture and flavor.
Pour the liquid mixture over the crab mixture.
Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. Be gentle! Overmixing will result in tough crab cakes. Add more salt and pepper to taste.
Prepare a medium-large baking dish by spraying it with butter-flavored nonstick cooking spray. This prevents the crab cakes from sticking and adds a hint of buttery flavor.
Gently form 1/3 of the crab cake mixture into a ball and place it in the baking dish. Flatten it into a cake about 1 inch thick. This thickness allows the crab cakes to cook evenly.
Repeat step 11 twice to have 3 cakes in the baking dish. Ensure the crab cakes are spaced evenly to allow for proper air circulation during baking.
Bake for 14-15 minutes, until the cakes are slightly firm and cooked through. The crab cakes should be golden brown on top. A good way to test for doneness is to insert a toothpick into the center; it should come out clean.
Remove the crab cakes carefully from the baking dish and serve with additional Dijonnaise for dipping and/or lemon wedges for squirting!

Expert Tips & Tricks

Don’t overmix: This is the golden rule of crab cakes! Overmixing develops the gluten in the breadcrumbs and makes the crab cakes dense and rubbery. Gently fold the ingredients together until just combined.
Chill the mixture: If you have time, chilling the crab cake mixture for 30 minutes before forming the cakes can help them hold their shape better during baking.
Use good quality crabmeat: Lump crabmeat is the best choice for crab cakes because it has a sweet, delicate flavor and holds its shape well. Avoid using imitation crabmeat, which lacks flavor and can be rubbery.
Adjust the seasoning: Don’t be afraid to adjust the seasoning to your liking. If you like a spicier crab cake, add more hot pepper sauce. If you prefer a more tangy flavor, add more lemon juice.
Broil for extra browning: For the last minute of cooking, you can broil the crab cakes to get them extra golden brown. Watch them carefully to prevent burning.

Serving & Storage Suggestions

These crab cakes are delicious served hot, straight from the oven. Serve them as an appetizer, a light lunch, or a main course. A dollop of extra Dijonnaise mustard on the side is a perfect accompaniment, or a squeeze of fresh lemon juice adds a bright note. They also pair well with a simple salad or roasted vegetables.

Leftover crab cakes can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them in a 350°F (175°C) oven for about 10-15 minutes, or until heated through. You can also reheat them in a skillet over medium heat. To prevent them from drying out, add a tablespoon of water to the skillet and cover it with a lid. Freezing is not recommended as it can affect the texture of the crab.

Nutritional Information

Nutrient	Amount per Serving
Calories	210
Fat	12g
Sodium	651mg
Carbohydrates	14g
Fiber	1g
Sugars	1.5g
Protein	11g

Variations & Substitutions

Gluten-Free: Substitute gluten-free bread for the Weight Watchers white bread.
Spicy Crab Cakes: Add a pinch of cayenne pepper or a finely chopped jalapeño to the crab mixture.
Herbaceous Crab Cakes: Add a tablespoon of chopped fresh dill, chives, or tarragon to the crab mixture.
Different Cheese: Experiment with different types of light cheese, such as feta or goat cheese, for a unique flavor.
Pan-Fried: For a richer flavor, pan-fry the crab cakes in a tablespoon of olive oil or butter instead of baking them. Cook over medium heat for 3-4 minutes per side, or until golden brown and cooked through.

FAQs (Frequently Asked Questions)

Q: Can I use regular breadcrumbs instead of Weight Watchers bread?
A: Yes, you can use regular breadcrumbs, but it will change the nutritional information and Weight Watchers points. Make sure to use plain breadcrumbs, not seasoned ones.

Q: Can I make these crab cakes ahead of time?
A: Yes, you can prepare the crab cake mixture ahead of time and store it in the refrigerator for up to 24 hours. Form the cakes just before baking.

Q: Can I freeze these crab cakes?
A: Freezing is not recommended, as it can affect the texture of the crab. However, if you must freeze them, wrap them tightly in plastic wrap and then in foil. Thaw them in the refrigerator overnight before baking.

Q: What if I don’t have Laughing Cow cheese?
A: You can substitute another light cream cheese, such as Neufchâtel, or even a tablespoon of plain Greek yogurt.

Q: Can I grill these crab cakes?
A: Yes, you can grill them! Preheat your grill to medium heat. Place the crab cakes on a piece of foil or a grill pan to prevent them from falling through the grates. Grill for about 5-7 minutes per side, or until golden brown and cooked through.

Final Thoughts

These “Fit and Crabulous” crab cakes are a fantastic way to enjoy a classic dish without the guilt. The combination of fresh crabmeat, flavorful seasonings, and a lightened-up binder makes for a truly satisfying meal. Whether you’re a seasoned chef or a beginner cook, this recipe is easy to follow and yields delicious results. So, gather your ingredients, preheat your oven, and get ready to experience the taste of summer any time of year! I encourage you to try this recipe and share your creations with friends and family. Pair it with a crisp glass of Sauvignon Blanc or a refreshing iced tea for the ultimate dining experience. Enjoy!

Hg’s Fit and Crabulous Crab Cakes – Ww 5 Pts Recipe