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| Courtesy Cooking Light Diet Plan |
Simple Flaky Crab Cakes
Ingredients
2 tablespoons plain panko breadcrumbs
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon finely chopped fresh chives
1 tablespoon canola mayonnaise
1/2 teaspoon grated lemon rind
1/4 teaspoon freshly ground black pepper
1 large egg, lightly beaten
8 ounces lump crabmeat, drained and shell pieces removed
1 tablespoon butter
1 1/2 teaspoons canola oil
Instructions
Place first 7 ingredients in a medium bowl, stirring to combine. Add crab; toss gently to combine. Chill crab mixture in refrigerator for 10 minutes. Divide crab mixture into 4 equal portions. With moist hands, gently shape each portion into a 1-inch-thick patty.
Heat a medium skillet over medium heat. Add butter; swirl until butter melts. Add oil; swirl to coat. Carefully add patties to pan; cook 4 minutes on each side or until crab cakes are golden brown and done.
Makes 2 servings (serving size: 2 crab cakes)
299 calories
Simple Salad
Ingredients
1 teaspoon minced shallots
2 teaspoons lemon juice
1/2 teaspoon honey
1 tablespoon extra-virgin olive oil
4 cups loosely packed mixed greens
1/3 cup vertically sliced shallots
Instructions
Combine shallots, lemon juice, and honey in a large bowl; gradually whisk in olive oil. Add arugula and onion to bowl; toss gently to coat.
Makes 4 servings
44 calories
Green Beans
Steam 3/4 pound trimmed green beans for 5 minutes or until crisp-tender. Toss with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Refrigerate extra servings to reheat for quick side dish during the week.
Makes 4 servings
57 calories
Ingredients
2 tablespoons plain panko breadcrumbs
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon finely chopped fresh chives
1 tablespoon canola mayonnaise
1/2 teaspoon grated lemon rind
1/4 teaspoon freshly ground black pepper
1 large egg, lightly beaten
8 ounces lump crabmeat, drained and shell pieces removed
1 tablespoon butter
1 1/2 teaspoons canola oil
Instructions
Place first 7 ingredients in a medium bowl, stirring to combine. Add crab; toss gently to combine. Chill crab mixture in refrigerator for 10 minutes. Divide crab mixture into 4 equal portions. With moist hands, gently shape each portion into a 1-inch-thick patty.
Heat a medium skillet over medium heat. Add butter; swirl until butter melts. Add oil; swirl to coat. Carefully add patties to pan; cook 4 minutes on each side or until crab cakes are golden brown and done.
Makes 2 servings (serving size: 2 crab cakes)
299 calories
Simple Salad
Ingredients
1 teaspoon minced shallots
2 teaspoons lemon juice
1/2 teaspoon honey
1 tablespoon extra-virgin olive oil
4 cups loosely packed mixed greens
1/3 cup vertically sliced shallots
Instructions
Combine shallots, lemon juice, and honey in a large bowl; gradually whisk in olive oil. Add arugula and onion to bowl; toss gently to coat.
Makes 4 servings
44 calories
Green Beans
Steam 3/4 pound trimmed green beans for 5 minutes or until crisp-tender. Toss with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Refrigerate extra servings to reheat for quick side dish during the week.
Makes 4 servings
57 calories
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