CRAB CAKES

I have to say that this is one of my favorites! Coming in at 220 for two, yes I said two...crab cakes, this makes for one super delicious meal!  To give props to Food Network, I did get this recipe from the Healthy Every Week page and modified it to use everyday ingredients.

INGREDIENTS: 3 tablespoons extra-virgin olive oil, 1 onion thinly sliced, 1 finely chopped green bell pepper , 1 cup Panko (Japanese breadcrumbs, you can find them with the fresh fish at HEB) , 1 large egg, 2 tablespoons milk ( I use almond milk), 1 teaspoon Worcestershire sauce, 2 teaspoons dijon mustard , 1 tablespoon lemon juice, 1/2 teaspoon Old Bay Seasoning, 1 teaspoon Tabasco sauce, 1 pound crab meat ( I use leg meat since its less expensive), salt, ground pepper , Pam olive-oil cooking spray.

DIRECTIONS:  Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add the onions and bell pepper and cook until they begin to soften, about 2 minutes.

Mix 1/2 cup panko, the egg and milk in a small bowl. In a medium bowl, whisk the Worcestershire sauce, mustard, lemon juice, Old Bay and Tabasco sauce.....then slowly fold in the crabmeat, panko mixture, onion and bell pepper mixture,  season with salt and pepper.

Shape into roughly eight patties and refrigerate 30 to 40 minutes. Then

coat the crab cakes with the remaining panko. Heat 1 tablespoon olive oil in the skillet over medium-high heat. Spray the crab cakes with Pam Olive oil cooking spray and cook, sprayed-side down, 3 to 4 minutes. Spray the tops, flip and cook 3 to 4 more minutes. Serve with lemon wedges.