Directions:
- In a large saucepan, combine crab cake mixture, corn and bay leaves. Pour over broth and set pan over medium-high heat. Simmer 5 minutes. Stir in milk and simmer 2 minutes, until hot. Remove bay leaves and season, to taste, with salt and black pepper. Ladle soup into bowls and garnish with chopped fresh parsley.
- Crab Cake Mixture:
- 12 ounces fresh lump crabmeat (or an equal amount of canned lump crabmeat)
- 2 tablespoons lowfat sour cream
- 2 1/4 teaspoons oats (regular or quick-cooking)
- 2 1/4 teaspoons seasoned dry bread crumbs
- 3/4 teaspoon Dijon mustard
- 1/2 teaspoon crab boil seasoning (recommended: Old Bay)
- 1/4 teaspoon dried oregano
- Pinch ground black pepper
- 1/2 teaspoons olive oil
- In a large bowl, combine crabmeat, sour cream, oats, bread crumbs, Dijon mustard, crab boil seasoning, oregano, and black pepper. Gently mix ingredients together, being careful not to break up crabmeat.
- Yield: about 1 cup
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 293.41 Kcal (1228 kJ) | ||
| Calories from fat | 102.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.39g | 18% | |
|---|---|---|---|
| Cholesterol | 83.49mg | 28% | |
| Sodium | 1074.06mg | 45% | |
| Potassium | 663.17mg | 14% | |
| Total Carbs | 26.83g | 9% | |
| Sugars | 2.12g | 8% | |
| Dietary Fiber | 2.16g | 9% | |
| Protein | 18.33g | 37% | |
| Vitamin C | 1.9mg | 3% | |
| Iron | 1.3mg | 7% | |
| Calcium | 302.4mg | 30% | |
| Amount Per 100 g | |||
| Calories | 67.93 Kcal (284 kJ) | ||
| Calories from fat | 23.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.64g | 18% | |
|---|---|---|---|
| Cholesterol | 19.33mg | 28% | |
| Sodium | 248.67mg | 45% | |
| Potassium | 153.54mg | 14% | |
| Total Carbs | 6.21g | 9% | |
| Sugars | 0.49g | 8% | |
| Dietary Fiber | 0.5g | 9% | |
| Protein | 4.24g | 37% | |
| Vitamin C | 0.4mg | 3% | |
| Iron | 0.3mg | 7% | |
| Calcium | 70mg | 30% | |
* 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.
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