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Crab Cakes With Roasted Vegetables and Tangy Butter Sauce Recipe

Crab Cakes With Roasted Vegetables and Tangy Butter Sauce Recipe

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Crab Cakes With Roasted Vegetables and Tangy Butter Sauce

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Ingredients:

Serving

1/4 cup finely chopped red onion
2 tbsp chopped fresh parsley
3 tbsp light mayonnaise
2 tsp dijon mustard
1/4 tsp old bay seasoning
1/2 tsp worcestershire sauce
2 egg whites, beaten
1 lb lump crabmeat, drained and shell pieces removed
1 1/2 cups panko breadcrumbs, divided
cooking spray
12 oz baby carrots (about 21)
8 oz small red potatoes (about 5)
4 medium shallots , halved lengthwise
1/8 tsp salt
8 oz french haricots vert
2/3 cup reduced-sodium fat-free chicken broth
3 tbsp chopped shallots
2 tbsp white wine vinegar
2 1/2 tbsp butter

Directions:

CRAB CAKES:
Combine first seven ingredients and gently add in the crab meat followed by 3/4 cup of the panko. Cover and chill 30 minutes.
Divide crab mixture into 8 equal portions of about 1/2 cup each. Form 3.4 in thick patties and dredge in remaining 3/4 cup panko.
Heat 1 1/2 tsp oil in a non-stick skillet over medium heat. Coat both sides of cakes with cooking spray and fry four at a time for 7 minutes, turning over and frying for another 7 minutes. Repeat with the four remaining cakes.
Preheat oven to 450°.
VEGETABLES:.
Scrub carrots and leave root end intact and 1 inch of the stem on. Combine carrots, potatoes, and shallots in a small roasting pan. Coat vegetables with cooking spray and sprinkle with salt. Toss to mix well. Bake at 450° for 20 minutes, turning once. Coat the French haricots verts or the American green beans with cooking spray and add to roasting pan and toss well. Bake an additional 10 minutes or until vegetables are tender.
SAUCE:.
Combine broth, shallots, and vinegar in a small saucepan. Bring to a boil and cook until reduced to 1/4 cup (about five minutes). Remove from heat and stir in butter. Serve with crab cakes and vegetables.
Serving size: 2 crab cakes,1 cup vegetables, and 1 1/2 tbsp sauce.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	494.36 Kcal (2070 kJ)
Calories from fat	146.21 Kcal
		% Daily Value*
Total Fat	16.25g	25%
Cholesterol	20.88mg	7%
Sodium	638.11mg	27%
Potassium	921.87mg	20%
Total Carbs	54.13g	18%
Sugars	15.92g	64%
Dietary Fiber	9.01g	36%
Protein	33.41g	67%
Vitamin C	20.5mg	34%
Vitamin A	0.9mg	31%
Iron	3.7mg	21%
Calcium	99.6mg	10%

Amount Per 100 g
Calories	80.11 Kcal (335 kJ)
Calories from fat	23.69 Kcal
		% Daily Value*
Total Fat	2.63g	25%
Cholesterol	3.38mg	7%
Sodium	103.4mg	27%
Potassium	149.39mg	20%
Total Carbs	8.77g	18%
Sugars	2.58g	64%
Dietary Fiber	1.46g	36%
Protein	5.41g	67%
Vitamin C	3.3mg	34%
Vitamin A	0.2mg	31%
Iron	0.6mg	21%
Calcium	16.1mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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