Healthy Recipes: Crab Cake Burgers

Năng suất: 6 servings

Khẩu phần: 6

Thời gian chuẩn bị: 20 phút

Tổng thời gian: 20 phút

Mô tả công thức:

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.

Thành phần công thức:

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. 1/4 teaspoon freshly ground pepper
11. 4 dashes hot sauce, such as Tabasco, or to taste
12. 1 muỗng canh dầu ô liu nguyên chất
13. 2 teaspoons unsalted butter

Các bước công thức:

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.

Mẹo và ghi chú về công thức nấu ăn:

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.

Công thức dinh dưỡng:

Mỗi khẩu phần: 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

Tiền thưởng dinh dưỡng: Selenium (44% daily value), Zinc (20% dv), Vitamin C (15% dv).

1/2 Carbohydrate Servings

Trao đổi: 1/2 starch, 2 very lean meat, 1 fat (mono)