F-Factor

Easy Baked Crab Cakes

 

Traditionally prepared crab cakes are often loaded up with fiber-less breadcrumbs or panko and can even be fried. We’ve created an #ffactorapproved version with a secret ingredient to ensure you’re meeting your daily fiber needs. Serve as an appetizer, or have over a salad as your lean protein.

INGREDIENTS (serves 4):

  • 1 egg plus 1 egg white
  • 1 Tbsp dijon mustard
  • Juice from 1 lemon
  • 1/2 tsp paprika
  • 1/4 tsp fresh ground black pepper
  • 8 oz (1/2 lb) jumbo lump crab meat, drained and shells removed
  • 1/2 cup wheat bran
  • 2 cloves garlic, minced
  • 1 green onion, finely chopped
  • 1/2 cup nonfat plain Greek yogurt
  • 1/2 tsp cayenne pepper

    • PREPARATIONS:

    1. Preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. Set aside. 
    2. In a large bowl, whisk eggs, dijon, lemon juice, paprika, and black pepper until well combined.
    3. Stir in yogurt, crab, wheat bran, garlic and green onion until just combined. 
    4. Form mixture into 8 patties and place on prepared baking sheet.
    5. Bake for 15 minutes or until the tops are lightly golden.
    6. Remove from the oven and serve.

    NUTRITIONAL CONTENT
    Serves 4, 2 crab cakes per serving. This is a Step 1 Approved recipe.

    PER SERVING:

    • FOR JOURNALING ON THE F-FACTOR DIET: 6g carbohydrate, 3g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 123 calories, 18g protein, 7g carb, 3g fiber, 4g net carb, 1g sugar, 2g fat, 1g sat fat, 514mg sodium 

    PER CRAB CAKE (recipe yields 8 crab cakes):

    • FOR JOURNALING ON THE F-FACTOR DIET: 3g carbohydrate, 2g fiber
    • ACTUAL NUTRITIONAL CONTENT PER MUFFIN: 62 calories, 9g protein, 4g carb, 2g fiber, 2g net carb, 0g sugar, 1g fat, 0g sat fat, 257mg sodium
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