Tweet

Maryland is for Crabs!   It is our state foodie motto and one of our favorite dishes around here.  Typically mixed with tons of breading, mayonnaise and salty Old Bay Seasoning for a fried or broiled  “crabcake”, this Skinny Crab Bomb alternative provides all of the decadence at a fraction of the calories and fat.

How does one half-pound of jumbo lump crab meat sound?  It sounds incredible to this lean Marylander!  I will gladly trade extra crab meat over cake fillers any day.  Pure crab meat contains high quality, lean protein, with a huge 8 ounce serving at only 180 calories.  This entire Maryland Skinny Crab Bomb is only 320 calories and that includes melted butter!

Paired with a large, overflowing plate of vegetables or salad, and it creates the perfect detox meal from too many holiday carbs.  Skinny never tasted so good.

Maryland Skinny Crab Bomb Recipe:

Ingredients:

• 8 ounces Jumbo Lump Crab Meat
• 2 egg whites
• 1 tablespoon of Course Stone Ground Mustard
• Ground Black Pepper
• Olive oil spray
• 1 tablespoon unsalted butter, melted

Directions:

• Pre-Heat oven to 350 degrees
• Whisk egg whites, mustard and black pepper in a bowl
• Add crab meat and stir to coat
• In an oven proof dish, pan or individual serving ramekins sprayed
  lightly with olive oil, place the crab meat and use your hands to form a tight mold.
• Pour the melted butter over the crab meat.
• Bake for 15 minutes or until it sizzles golden brown on tips.

Nutritional Info:  320 calories!

Options:  Maryland’s famous Old Bay Seasoning may be used in place of the fresh Ground Black Pepper, but know that it is very salty at about 700 mgs per teaspoon.  Old Bay contains celery salt, spices including red pepper and black pepper, and paprika.  Since this meal was a post-holiday anti-bloat recipe, I skipped any added salt.  Crab meat already is naturally salty!

Another Option:  Add 1 tablespoon of mayonnaise, preferably a pure homemade version for an additional 82 calories.

See Healthy Skinny Mayonnaise Recipe at:

http://easyskinnylife.com/2011/10/19/healthy-skinny-mayonnaise-recipe/

Enjoy it!

Kathy