Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

"Give a man a fish and he has food for a day; teach him how to fish and you can get rid of him for the entire weekend."
-Zenna Schaffer, Author

The refrigerator light goes on...

I love crab cakes and the best have very little breading. Some folks use saltine crackers and others day old bread, but for this gluten free version the crumbled rice cakes work surprisingly well. They're actually better than the "regular" crab cakes.

Crab

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.  

There are both fresh water crabs and saltwater crabs.  The latter are the more common and, like most shellfish, the variety is dictated by their habitat.  The most popular Pacific coast crabs are the Dungeness crab.   This is a medium sized crab with a delicate pink flesh.  It is named for the Olympic Peninsula in Washington state where it was originally harvested.   

In the northern Pacific Ocean there are King crab (also known as Alaskan King crab, Japanese crab and Russian crab).  These are the crabs with large pincers and legs.  The sweet, delicate, snowy white meat contained in the legs are easier to get at and eat.  

Stone crabs, like King crabs, are prized for the claw meat.  These are harvested in the winter months in Florida.  Because only the claw is eaten the fishermen twist off one claw and throw the crab back in the sea where the claw will grow back within about eighteen months.  You can’t buy the claws fresh, by law they must be cooked for at least seven minutes and then iced or frozen.  The crab meat is firm and has a sweet flavor.  

Blue crabs are the predominate crab found on the east coast of North America.  They are smaller and the meat is not as sweet as other crabs.  Because of their size there is less meat from the body and claws than Pacific crabs.  The Blue crab sheds its shell periodically so that it can grow;the crab without the shell is sold as Soft-shell crab and is cooked and eaten whole.  

Crabmeat is sold in a variety of forms.  Fresh crabmeat is found in stores and will keep for only a few days in the refrigerator.  Pasteurized crabmeat is packed in cans and will keep much longer – about 12 to 18 months.  The flavor of pasteurized crabmeat is not fresh tasting at all.  Crabmeat that is canned has usually been cooked or pasteurized.  

4 ounces blue crab = 99 calories, 1 fat, <1g sat fat, <1g mono fat, 21g protein, 0g carbohydrates, 332mg sodium, 88mg cholesterol

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Gluten-Free Crab Cakes



Servings = 4 | Serving size =2 crab cakes

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

The uncooked crab cakes do not keep well past 24 hours. Cooked crab cakes will make good sandwiches the next day.

Serve with Roasted Potatoes or Roasted Garlic Mashed Potatoes or Healthy French Fries

AND

Serve with Roasted Beets or Pan Grilled Broccoli or Pan Grilled Asparagus or Healthy Caesar Salad

1 lb lump crabmeat
1/2 plain brown rice cake (crumbled)
1/2 tsp Tabasco sauce
2 tsp Worcestershire sauce
1 Tbsp shallot (minced)
2 tsp Dijon mustard
1 large egg white
1 rib celery (diced)
1 Tbsp fresh lemon juice
2 Tbsp reduced-fat mayonnaise
1/8 tsp salt
fresh ground black pepper (to taste)
2 tsp extra virgin olive oil

Pick over crabmeat, removing any shell.

Break the rice cakes into small pieces about the size of grains of rice.

Fold the crabmeat together with the crumbled rice cakes. Add Tabasco sauce, Worcestershire sauce, shallot, mustard, egg white, celery, lemon juice, mayonnaise, salt and pepper.

Fold together gently until well blended. Try not to break up the crabmeat too much.

Form into 8 cakes and chill. This can be made up to 12 hours in advance.

Preheat the oven to 400° F.

Place the oil in a large skillet over high heat until the oil is almost smoking.

Place cakes in the hot oil and cook over medium-high heat for about three minutes until browned. Turn and cook for about 2 minutes. Place in hot oven. Cook for another 9 – 10 minutes. Serve.

Nutrition Facts

Serving size = 2 crab cakes

Servings = 4

.

Amount Per Serving

Calories 156 Calories from Fat 43
  % Daily Value
Total Fat 4g 6%
    Saturated Fat g 2%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 89mg 29%
Sodium 515mg 19%
Total Carbohydrates 4g 1%
    Dietary Fiber 1g 2%
    Sugars 0g  
Protein 21g  
Vitamin A 4% Vitamin C 11%
Calcium 14% Iron 6%
Vitamin K 5 mcg Potassium 495 mg
Magnesium 46 mg