Friday, August 10, 2012

Mama's Recipe: Maryland Crab Cakes and Baked Sweet Potato Wedges

I just got back from a super fun visit to my parents' new home in Virginia. My mama was born and raised in Maryland, so Summertime for her is defined by good ole East Coast Crab feasts! She made this delicious meal while I was visiting and I can't stop thinking about it! Full of protein and vitamins and low in fat, this is a perfectly light, yet totally filling Summer dinner. It takes about 40 minutes from prep to table, so it's a great option for the busy work week. I hope you enjoy this meal as much as I did! Thanks, Mama! :)
Crab Cakes:
Makes 4 servings (about 8 crab cakes)
Approx. 200 calories and 25 grams of protein in 2 crab cakes

Ingredients:
1 pound of lump Crab meat (preferably from Maryland and fresh, never frozen)
1-2 tablespoons of low-fat Mayonnaise (at some point, I will try making these with Veganaise to cut out the dairy and see how they turn out...will keep you posted!)
1 tablespoon Dijon Honey Mustard
1 Egg, beaten
1 bunch of Green Onions, chopped (about 4-5 stalks)
1 bunch of Parsley, chopped (about 2-3 heaping tablespoons worth)
Extra-Virgin Olive Oil
2 teaspoons of Old Bay seasoning (My mama promises this is the KEY ingredient. I am wary of over-salted foods, so I found this Old Bay Reduced-Sodium option)
20 Nabisco Saltine Crackers, crushed. (This is the binding agent, so be generous! Again, I used this Low-Sodium option)
1 lemon, sliced
Here is the beautiful Chef prepping the Crab Cakes - looking good, Mama!

Directions:
Preheat oven to 350*. In a large mixing bowl, beat the egg then add in the other wet ingredients - mayo and mustard. Continue to add in the green onions, parsley and Old Bay seasoning. Once blended together, add the Saltine crackers and finally, stir in the crab meat. With your hands, gather up a scoop of the mixture and shape into a small-to-medium sized cake. Spray a baking sheet with non-stick spray then place the cakes on the baking sheet. Lightly drizzle olive oil overtop. Place in oven and cook for 20 minutes (or until golden brown) on one side, flip and cook for 5 minutes on the other side.

Baked Sweet Potato Wedges:  High in Potassium and Vitamin A, low in Calories (less than 100 per serving) - a nutritious and delicious side dish!


Ingredients:
5 Sweet Potatoes
Sea salt
Black Pepper
Cumin
Extra Virgin Olive Oil
Cinnamon
Cilantro
Fresh garlic, minced  (or Garlic Powder)

Directions:
Preheat oven to 400*. Soak sweet potatoes in a large bowl of water for 10-20 minutes to remove some of the starches. Pat dry the potatoes to remove excess water. Cut in equal sizes. For wedges, cut in fourths, then cut in fourths again to make rounded edges. To make a french fry shape, cut vertically down the entire potato, lay flat, then cut vertically again, making strips.

Place the sliced potatoes into a large mixing bowl, then toss generously with olive oli. Then, sprinkle cumin, sea salt, pepper and garlic to your desired flavoring. Cumin is very high in iron and has great antibacterial benefits. It is a dietary staple in kitchens in the Middle East and India for it's proven healing properties. Sprinkle just a few pinches of Cinnamon ontop of mixture - try not to overwhelm it with sweetness - the potatoes are naturally sweet.

Spray a baking sheet with good non-stick spray and place potatoes on it. Bake at 400* for 15 minutes, then flip and bake for 5-8 minutes on the other side. Just keep an eye on it and pull out when golden. Finish by sprinkling Cilantro on top. These are delicious with a homemade Spicy Mayo dipping sauce!

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