Thai Crab Cakes - 25g Carbs, 2g Fiber
From The Mayo Clinic
Dietitian’s tip: To make a tasty sauce, combine 1/4 cup
fat-free plain yogurt, 2 tablespoons each chopped fresh
mint and basil, and a pinch each of salt and sugar in
a food processor; process until smooth. Serve with the
crab cakes.
Serves: 4
1/2 cup brown basmati rice, rinsed and drained
1 1/2 cups water
1/2 tsp salt
1 tsp sesame oil
1/2 red onion, chopped
1 clove garlic, minced
5 oz fresh lump crabmeat, picked over to remove shell fragments
1 Tbsp fish sauce
1/2 tsp chili garlic sauce
2 Tbsp chopped fresh cilantro (fresh coriander)
1 egg, lightly beaten
3 Tbsp plain dried bread crumbs
1 Tbsp canola oil
Fresh cilantro (fresh coriander) sprigs for garnish
In a saucepan, combine the rice, water and 1/4 teaspoon
of the salt. Cover and bring to a boil; stir once. Reduce
the heat to low, re-cover and simmer until the water is
absorbed and the rice is tender, 45 to 50 minutes. Set
aside.
In a small frying pan, heat the sesame oil over medium heat.
Add the onion and saute until soft and translucent, about
4 minutes. Stir in the garlic and saute until softened,
about 1 minute. Remove from the heat.
In a large bowl, combine the crabmeat, onion mixture,
fish sauce, chili garlic sauce, cilantro and the remaining
1/4 teaspoon salt. Toss gently with a fork to combine.
Stir in the cooked rice and toss gently to combine.
Stir in the egg and mix until well blended.
Sprinkle the bread crumbs on a sheet of waxed paper or
parchment (baking) paper. Divide the crab mixture into
4 portions and form each portion into a 3 1/2-inch
patty — or make 8 patties for appetizer portions.
Dredge each patty in the bread crumbs.
In a large frying pan, heat the canola oil over
medium-high heat. Add the patties to the pan and
fry, turning once, until golden brown on both sides,
about 5 minutes on each side. Top each with a
cilantro sprig and serve immediately.
Serving size: 1 crab cake
Nutrition per Serving:
211 Calories, 3g Monounsaturated fat, 13g Protein,
80mg Cholesterol, 25g Carbs, 2g Fiber, 678mg Sodium,
7g Total fat, 1g Saturated fat
Mayo Clinic Healthy Weight Pyramid Servings:
1 Carb, 1 Protein and dairy, 1 Fats
Diabetes Meal Plan Exchanges:
2 Starches, 1 Meat and meat substitutes, 1 Fat,
Dash Eating Plan Servings:
1 Grains and grain products, 1 Vegetables,
1 Meats, poultry and fish, 1 Fats and oils