Crab Cakes on Mixed Greens with Peanut Vinaigrette

Yield: 4 servings

Ingredients

• Crab cakes:
• 1  cup  plain fat-free yogurt
• 1/4  cup  finely chopped Walla Walla or other sweet onion
• 1/4  cup  finely chopped celery
• 1/4  cup  finely chopped red bell pepper
• 1/4  cup  chopped fresh parsley
• 2  tablespoons  egg substitute
• 1  tablespoon  fresh lemon juice
• 1  teaspoon  paprika
• 1  teaspoon  prepared horseradish
• 1/2  teaspoon  dried thyme
• 1/4  teaspoon  salt
• 20  unsalted saltine crackers, finely crushed
• 1  pound  lump crabmeat, shell pieces removed
• 2  teaspoons  olive oil, divided
• 
  Salad:
• 1/4  cup  rice vinegar
• 1  tablespoon  creamy peanut butter
• 1  teaspoon  olive oil
• 1/2  teaspoon  brown sugar
• 1/4  teaspoon  dry mustard
• 1  garlic clove, crushed
• Dash of ground red pepper
• 3  cups  gourmet salad greens
• 3  cups  trimmed watercress

Preparation

To prepare crab cakes, place a small sieve or colander in a 2-quart glass measure or medium bowl. Line colander with 4 layers of cheesecloth, allowing cheesecloth to extend over sides. Spoon yogurt into colander (A). Cover loosely with plastic wrap; refrigerate 12 hours. Spoon yogurt cheese into a bowl; discard liquid.

Combine yogurt cheese, onion, and next 10 ingredients (through crackers). Add crab; stir just until blended. Divide mixture into 12 equal portions, shaping each into a 1/2-inch-thick patty. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add 6 patties; cook 3 minutes per side or until lightly browned. Remove from pan; cover and keep warm. Repeat procedure with remaining 1 teaspoon oil and 6 patties.

To prepare salad, combine vinegar and next 6 ingredients (through red pepper), stirring with a whisk. Place greens and watercress in a large bowl. Drizzle with vinaigrette; toss well to coat. Arrange about 1 cup salad on each of 4 plates; top each serving with 3 crab cakes.

Note: You can also use a quick-drain method for the yogurt. Spread yogurt onto several layers of paper towels (B), and cover with more paper towels. Let stand five minutes, and scrape into a bowl. Quick-drained yogurt isn't as thick as yogurt that's drained overnight, so start with a little bit less to ensure the crab mixture won't become too watery.

Nutritional Information

Calories:

286 (30% from fat)

Fat:

9.6g (sat 1.7g,mono 4.8g,poly 2.1g)

Protein:

30.1g

Carbohydrate:

19.9g

Fiber:

2.4g

Cholesterol:

114mg

Iron:

3.3mg

Sodium:

670mg

Calcium:

267mg