3 Fat Chicks on a Diet Weight Loss Community

3 Fat Chicks on a Diet Weight Loss Community (https://www.3fatchicks.com/forum/)
-   Entrees - Phase 1 (https://www.3fatchicks.com/forum/entrees-phase-1-129/)
-   -   Crab cakes w yogurt avocado dipping sauce (https://www.3fatchicks.com/forum/entrees-phase-1/233625-crab-cakes-w-yogurt-avocado-dipping-sauce.html)

asphyxia63 05-19-2011 12:14 AM

Crab cakes w yogurt avocado dipping sauce
Crab Cakes:

1 6 oz can crab meat
1/8 cup chopped yellow onion
1 egg
1/4 cup garbanzo bean flour
cayenne pepper
garlic powder
parsley (fresh or dried)
2 tbsp olive oil

Mix all ingredients EXCEPT OIL together and form into two patties. If desired, use additional garbanzo flour on outside of formed patties. Refrigerating patties a half hour helps them hold their shape better, but is not required. Heat small skillet or frying pan and add oil. When very hot, place patties into skillet and cook about 5-7 minutes each side.

Two cakes (using bumble bee fancy white crabmeat and bobs red mill garbanzo flour) is about 270 calories, 10 g fat, 28 g protein

Yogurt-Avocado dipping sauce:

1/2 cup greek yogurt
1/2 avocado
lemon juice
garlic powder

Combine all ingredients in bowl, mixing and mashing avocado until large lumps are gone. Serve on the side or spoon on top of crab cakes.

Whole recipe (using fage 0% greek yogurt) is about 200 calories, 12 g fat, 12 g protein

Cakes and sauce together is a delicious meal or good with a salad or as a side dish! All feedback and modifications are welcome. My nutritional info is only approximate, please correct me if wrong.

asphyxia63 05-19-2011 12:26 AM

Oh, I forgot, I only used half of sauce recipe with 2 crab cakes. I'm saving the other half to dip some veggies in!

sluggo44 05-19-2011 10:07 AM

I'm guessing this is phase II due to the garbanzo flour?

asphyxia63 05-19-2011 11:39 AM

There seems to be some debate on that. The only ingredient in it is garbanzo beans which are allowed on phase 1, but does changing the consistency of them to a flour make them inappropriate? There is a poster that had mentioned making her own p1 friendly falafel mix that used it so I figured it was okay.

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