Crab Cakes with Creamy Cucumber Sauce

You've never made quicker - or tastier - crab cakes than these. With zesty lemon, sweet bell pepper and a yogurt-cucumber sauce over top, these cakes offer an unbeatable flavor combination.

Photo: Jill Silverman Hough

By Jill Silverman Hough

Serves: 4
Hands-on time: 25 minutes
Total time: 30 minutes

INGREDIENTS:

• 12 fresh chives, cut into 3- or 4-inch lengths
• 1/2 cucumber, peeled, halved lengthwise, seeded and cut into 3 or 4 pieces
• 2/3 cup plain reduced-fat yogurt (NOTE: Opt for regular yogurt, as the Greek variety is too thick for this particular dish)
• Sea salt and fresh ground black pepper, to taste
• Zest of 1 lemon
• 1 tbsp fresh lemon juice
• 1 lb cooked lump crabmeat, picked over
• 1 1/3 cups whole-wheat panko bread crumbs
• 1/2 cup seeded and chopped red bell pepper
• 5 large egg whites
• 2 tbsp sunflower or safflower oil
• 8 large butter lettuce leaves

INSTRUCTIONS:

1. In a food processor, puree chives, cucumber and yogurt. Season with salt and pepper and set aside.
2. In a large bowl, combine lemon zest, lemon juice, crab, panko, bell pepper and salt. Stir in egg whites. Using damp hands, shape mixture into 8 cakes, each about 3/4-inch thick, arranging cakes on the back of a baking sheet.
3. In each of two medium nonstick skillets on medium, heat 1 tbsp oil. Carefully slide cakes off a baking sheet and into skillets, 4 per skillet. Cook until golden brown and cooked through, about 4 minutes per side.
4. Divide lettuce among plates. Divide cakes among leaves and top each with about 2 tbsp sauce. Serve with remaining sauce.

Nutrients per serving (2 crab cakes, 1/4 cup cucumber sauce, 2 lettuce leaves): Calories: 327, Total Fat: 13 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Carbs: 26 g, Fiber: 4 g, Sugars: 6 g, Protein: 36 g, Sodium: 576 mg, Cholesterol: 83 mg

Nutritional Bonus: Do your digestive tract a favor and eat probiotic yogurt regularly! Probiotics are “good” bacteria in our gut that help keep the “bad” bacteria in check, which can provide a boost to both your digestive and immune systems. Opt for yogurt from grass-fed cows whenever possible, as it tends to be higher in healthful omega-3 fatty acids.

Smothered Steak Sandwiches

Flank steak is an affordable, lean cut, which benefits from quick cooking. Since it does not have extensive marbling, cooking to medium rare or medium, and slicing thinly against the grain, will result in the most tender texture.

     Photo: Edward Pond

By Julie O'Hara

Serves: 4
Hands-on time: 20 minutes.
Total time: 30 minutes

INGREDIENTS:

• 2 green bell peppers, sliced (about 2 cups)
• 1 medium yellow onion, sliced into 1/2 circles (about 1 cup)
• 1 14.5-oz can no-salt-added diced tomatoes
• 1 lb flank steak
• 1 whole-wheat baguette, cut crosswise into 4 pieces

PANTRY STAPLES:

• Olive oil cooking spray
• Ground black pepper and sea salt, to taste

INSTRUCTIONS:

1. Coat a large skillet with cooking spray and heat on medium high. Place bell peppers in skillet and cook for 5 minutes, stirring often; then add onion, cooking 5 minutes more or until vegetables are tender and lightly browned. Add tomatoes, bring to a simmer and cook until slightly thickened, 5 to 8 minutes. Season with salt and black pepper, to taste, and remove from heat.
2. Meanwhile, coat another skillet with cooking spray and heat on medium high. Season steak on both sides with salt and pepper, to taste. Place in skillet and cook until browned, 4 to 5 minutes. Turn and cook opposite side 4 to 5 minutes more for medium rare. For medium doneness, cook each side for 5 to 6 minutes. Remove from skillet and rest on cutting board 5 to 10 minutes. Thinly slice against the grain.
3. Cut each baguette section horizontally and fill with steak, then with vegetable mixture. Pierce with toothpicks to hold sandwiches together, if desired. Serve steak sandwiches immediately.

Nutrients per serving (5 1/2-inch piece of baguette, 4 oz steak, 3/4 cup vegetables): Calories: 330, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 0.5 g, Omega-3s: 110 mg, Omega-6s: 300 mg, Carbs: 24 g, Fiber: 4 g, Sugars: 6 g, Protein: 33 g, Sodium: 240 mg, Cholesterol: 50 mg

Nutritional Bonus: One 3-oz serving of lean beef contains only 1 more gram of saturated fat than the same amount of boneless, skinless chicken. Plus, lean beef offers a bevy of nutrients such as iron, zinc, B vitamins like niacin, riboflavin, thiamin and vitamins B12 and B6.