|Preparation Time||30 Minutes|
|Cook Time||20 Minutes|
|Total Time||50 Minutes|
|Type||Appetizer; Side Dish|
|Cook Method||Sautï¿½ing; Baking|
|Diet||Low Calorie; Low Fat; Heart Healthy; High Protein|
3 teaspoons canola oil, divided
1 small onion, finely diced
1/2 cup green bell pepper, finely diced
1/2 cup frozen corn kernels, thawed
1 1/2 teaspoons Cajun seasoning, divided
1 pound pasteurized crabmeat, drained if necessary
1 large egg white
3/4 cup plain dry breadcrumbs, divided
1/4 cup reduced-fat mayonnaise
1/2 teaspoon lemon zest, freshly grated
Preheat oven to 425ï¿½F. Coat a baking sheet with cooking spray.
Heat 1 teaspoon of oil in a large nonstick skillet over medium heat. Add onion, bell pepper, corn, and 1 teaspoon of Cajun seasoning, and cook, stirring, until the vegetables are softened, about 4 minutes. Transfer to a large bowl. Let cool for 5 minutes. Add the crab, egg white, 1/2 cup of breadcrumbs, mayonnaise, and lemon zest. Mix well.
Divide the mixture into 8 equal portions (about 1/2 cup each). Form each portion into an oblong patty that's about 4 inches by 2 inches. Place on the prepared baking sheet. Combine the remaining 1/4 cup of breadcrumbs, 1/2 teaspoon of Cajun seasoning, and 2 teaspoons of oil in a small bowl. Sprinkle 1 heaping teaspoon of the breadcrumb mixture over the top of each croquette, and then gently press it on.
Bake the croquettes until heated through and golden brown on top, about 20 minutes.
Calories: 260 cal
Saturated fat: 1g