This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use 3 Tbsp. garbanzo flour in place of the all-purpose flour and gluten-free panko breadcrumbs. Do NOT use artificial crab as most contain wheat protein.
"All our words are but crumbs that fall down from the feast of the mind."
As I was working with panko for another recipe I remembered how much I love using them. This recipe is not crab cakes but it has the same flavors: crab, celery, peppers, and herb. You can add other flavors to your liking, such as a couple of teaspoons of Dijon mustard, some hot sauce, or red instead of green pepper. It has the great flavor of crab cakes without as much fuss and the panko gives it a nice crunchy texture.
Crabs are crustaceans in the same family as shrimp and lobster. They have five pairs of legs - the two front ones are the pincers or claws (where the best crab meat is).
When buying fresh crabs, only buy living whole crabs. If they are dead, don't buy them. If you buy frozen crabs, don't buy them if they have been thawed. Lump crab is whole pieces of crab claws and the white body meat. Flaked crab is the smaller bits of both dark and light meat from both the claws and the body of the crab. The former is tastier and makes the best crab cakes. Crab »
Servings = 2 | Serving size =about 2 cups
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe does not make very good leftovers.
|2 tsp||olive oil|
|1 medium||onion (finely diced)|
|2 medium||ribs celery (finely diced)|
|1 medium||green bell pepper (finely diced)|
|2 Tbsp||all-purpose flour or 3 Tbsp. garbanzo flour|
|1 cup||2% milk|
|1 Tbsp||fresh oregano leaves|
|4 Tbsp||panko breadcrumbs or gluten-free panko breadcrumbs|
|1/2 ounce||Parmigiano-Reggiano (grated)|
Preheat the oven to 375°F.
Place a large skillet over medium high heat.
Add the onions and cook for about 5 minutes. Stir frequently.
Add the celery and cook for about 5 minutes. Stir frequently.
Add the bell pepper and cook for about 3 minutes. Stir frequently.
Add the flour and stir well to incorporate. Cook for about 2 minutes.
Slowly add the milk, stirring continuously, and then fold in the crabmeat and oregano.
Fold gently while cooking. As the sauce begins to thicken, lower the heat to low.
Place the panko in a small bowl with the parmesan. Fold together until well blended.
Divide the crab mixture between two ovenproof bowls.
Top with the panko breadcrumbs.
Place in the oven and bake for 10 minutes.
Set the oven to broil, then broil for 2 to 4 minutes until the breadcrumbs are toasty brown.
Serving size = about 2 cups
Servings = 2
Amount Per Serving
|Calories 361||Calories from Fat 96|
|% Daily Value|
|Total Fat 10g||14%|
|Saturated Fat 4g||13%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 34g||11%|
|Dietary Fiber 4g||21%|
|Vitamin A 11%||Vitamin C 139%|
|Calcium 48%||Iron 12%|
|Vitamin K 25 mcg||Potassium 1086 mg|
|Magnesium 93 mg|