Makes 2 servings
This salad is substantial enough to make a satisfying meal.
FOR THE CRAB CAKES:
8 ounces crabmeat
2 tablespoons nonfat mayonnaise
1 teaspoon Dijon mustard
1 teaspoon freshly squeezed lemon juice
Pinch of salt
3/4 teaspoon Old Bay seasoning
or dash of cayenne
1/4 cup soft, fresh whole-wheat bread crumbs
FOR THE SALAD:
1/4 pound thin green beans (haricots verts), fresh or frozen, steamed until crisp-tender
2 Roma tomatoes, cut into wedges
4 cups bite-size pieces romaine lettuce
2 to 3 tablespoons commercial
low-fat Italian vinaigrette
Preheat the oven to 400 degrees. Spray a baking sheet with nonstick cooking spray. Pick over the crabmeat and remove any bits of shell or cartilage. Combine the mayonnaise, mustard, lemon, salt, Old Bay seasoning, and bread crumbs in a medium bowl. Add the crabmeat and mix gently just until combined, being careful not to break up the crabmeat.
Form into 4 rounds. Place on the prepared baking sheet and flatten into patties. Bake on the middle rack of the preheated oven for about 15 minutes, until the crab cakes are browned.
While the crab cakes cook, combine the green beans, tomatoes, and lettuce in a large bowl and toss with the dressing. Arrange the salad on two plates and top each serving with two crab cakes.
Per serving: Calories 237, Protein 29g, Total fat 4g, Sat fat 0.4g, Trans fat 0g, Cholesterol 81mg, Carbohydrate 23g, Dietary fiber 5g, Sodium 830mg