Welcome to Baltimore, where crab cakes rule. This seafood fave has nutritional potential: Crab provides calcium, B vitamins, and iron. But the traditional version, made with mayo and fried in lots of oil, is too fatty to qualify as healthy fare. We cut the fat by more than half and lost 130 calories per serving with simple changes: using egg whites instead of whole eggs; subbing light mayo for the full-fat version; and going easy on oil.

Ingredients

　　1 lb lump crabmeat

　　2 egg whites, beaten

　　1/4 cup light mayonnaise

　　2 1/2 tsp Old Bay seasoning

　　1/4 tsp Worcestershire sauce

　　1/2 tsp ground black pepper

　　1 tbsp fresh parsley, chopped

　　1 tsp Dijon mustard

　　1 cup plain breadcrumbs

　　1 1/2 tbsp vegetable oil (for frying)

　　6 sandwich rolls, split and toasted

　　Remove shells and cartilage from crabmeat. Add egg whites and mix lightly with a fork. Add mayonnaise, Old Bay, Worcestershire, pepper, parsley, mustard, and breadcrumbs. Mix gently, leaving crab lumps as large as possible. Using hands, form 6 patties. Add oil to a nonstick skillet; fry patties until golden brown on each side, about 10 minutes total. Serve on roll with cocktail sauce or lowfat tartar sauce (2 parts light mayo to 1 part pickle relish).

Nutrition Per Serving

　　12 g fat (1.5 g saturated fat)

　　#### Nutritional analysis provided by Self