Healthy Recipes: Crab Cake Burgers

収率： 6 servings

人数: 6

準備時間： 20 minutes

合計時間: 20 minutes

レシピの説明:

These burgers have a true crab flavor that isn’t masked by fillers or strong seasoning. Serve on a bun with tartar sauce or with a lemon-juice-dressed salad of greens, sprouts and sliced peaches. This recipe works best with convenient pasteurized crabmeat, usually found in the refrigerated case near the fish counter. If you prefer lump crabmeat, cut it into small, uniform pieces.

レシピの材料:

1. 1 pound crabmeat
2. 1 egg, lightly beaten
3. 1/2 cup panko breadcrumbs (see Note)
4. 1/4 cup light mayonnaise
5. 2 tablespoons minced chives
6. 1 tablespoon Dijon mustard
7. 1 tablespoon lemon juice
8. 1 teaspoon celery seed
9. 1 teaspoon onion powder
10. 挽きたてのコショウ小さじ1/4杯
11. 4 dashes hot sauce, such as Tabasco, or to taste
12. 1 tablespoon extra-virgin olive oil
13. 2 teaspoons unsalted butter

レシピの手順:

1. Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.
2. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.

レシピのヒントと注意事項:

Note: Panko breadcrumbs, also known as Japanese breadcrumbs or bread flakes, are coarser in texture than other dried breadcrumbs. They produce a crispy crust and are less likely to become soggy than finely ground breadcrumbs. Look for panko in the Asian food section of large supermarkets and in specialty Asian markets.

レシピの栄養:

一食当たり： 141 calories; 6 g fat (2 g sat, 3 g mono); 83 mg cholesterol; 6 g carbohydrate; 16 g protein; 0 g fiber; 376 mg sodium; 294 mg potassium

栄養ボーナス: Selenium (44% daily value), Zinc (20% dv), Vitamin C (15% dv).

1/2 Carbohydrate Servings

取引所: 1/2 starch, 2 very lean meat, 1 fat (mono)