Maryland Crab Cakes

Ingredients 1 1/2 pounds lump crab meat, picked over and flaked 3 green onions, with tops, finely chopped (6 tablespoons) 1/4 cup minced parsley 3 tablespoons plain low-fat yogurt 3 tablespoons fresh lemon juice 2 cloves garlic (minced) 1 1/2 teaspoons dry mustard 1 1/2 teaspoons Old Bay or Creole seasoning (optional) 1 1/2 teaspoons Worcestershire sauce 1/4 teaspoon salt, or to taste 1/2 teaspoon hot red pepper sauce 1 cup plain dry bread crumbs 3 large egg whites 4 tablespoons vegetable oil 3 large unpeeled lemons (thinly sliced to garnish) Nutritional Information 1 serving: Calories 293 Saturated Fat 2g Total Fat 13g Protein 23g Carbohydrate 18g Fiber 0g Sodium 549mg Cholesterol 114mg

Introduction: Since colonial days, Maryland has prided itself on serving some of the finest crab cakes in the land, often made from the blue crabs of Chesapeake Bay. Makes 6 servings. Preparation time: 30 minutes. Chilling time: 1 hour. Cooking time: 17 minutes. Step 1: In a large bowl, lightly toss the crab with the green onions, parsley, yogurt, lemon juice, garlic, mustard, Old Bay seasoning if you wish, Worcestershire, salt, and red pepper sauce. Stir in 1/4 cup of the bread crumbs. Step 2: In a small, clean bowl, beat the egg whites with an electric mixer on High until soft peaks form, then fold into the crab mixture. Form the mixture into 4-inch-round patties, about 1 inch thick. On a piece of wax paper, spread the remaining 3/4 cup of bread crumbs and use to coat each patty. Refrigerate for 1 hour. Step 3: In a 12-inch nonstick skillet, heat 1 tablespoon of the oil over moderately high heat. Cook the crab cakes for 3 minutes on each side or until brown, adding the remaining 3 tablespoons of oil as needed. Serve with the lemon slices and tartar sauce.