231 Cals 24 Protein 5.5 Carbs 13 Fats
COOK TIME:
20 mins
TOTAL TIME:
1 hr 30 mins
YIELD:6 SERVINGS
COURSE:Breakfast, Brunch
CUISINE:American
Treat yourself or your loved ones to this special dish – crab cakes benedict topped with avocado relish and a poached egg.
Perfect for breakfast, lunch or brunch!
INGREDIENTS
For the crab cakes: (best if made 1 hour ahead)
1 pound jumbo lump crabmeat, picked over
2 tablespoons plain nonfat Greek yogurt
1/2 cup panko breadcrumbs, or gluten-free panko
2 large eggs, beaten
1 teaspoon freshly squeezed lime juice
2 tablespoons finely chopped fresh cilantro
2 tablespoons finely chopped fresh chives
1/4 teaspoon ground cumin
2-3 dashes tabasco sauce
Avocado Relish:
8 oz 2 small ripe Hass avocados; diced
1/4 cup finely chopped red onion
1 small tomato, seeded and diced small
2 tablespoons chopped fresh cilantro
2 teaspoons fresh lime juice
2 teaspoons extra virgin olive oil
1/4 teaspoon kosher salt & freshly ground black pepper
Poached Eggs:
6 large eggs
2 teaspoons white or cider vinegar
1 teaspoon kosher salt
chopped cilantro, for garnish
INSTRUCTIONS
For the Crab Cakes:
Place crab meat in medium mixing bowl.
In small mixing bowl, whisk together remaining ingredients
Add yogurt mixture to crab meat and gently combine, do not over mix.
Shape into 6 – 3 1/2 inch cakes, refrigerate 1 hour or as long as overnight.
For the Avocado Relish:
Gently combine all ingredients together in a medium bowl. Let sit at room temperature until ready to serve.
For the Poached Eggs:
Crack eggs into individual small cups or ramekins.
Bring a pot of water to a boil. Add vinegar and salt. Reduce to simmer.
Use a spoon to stir the water so it is spinning around in a circle. This will keep the egg whites from spreading out away from the yolk.
Carefully drop eggs one at a time into the center of the pot.
Simmer for 2 minutes then turn off the heat. Cover and let sit for 2 more minutes.
Gently remove eggs with a slotted spoon and place on plate lined with paper towels.
To assemble:
Spray oil in a large cast iron pan over medium-high heat.
Cook crab cakes for 4 to 5 minutes on each side until heated through and lightly browned. Place one cake on each of 6 plates.
Gently stir Avocado Relish and place heaping pile on each crab cake.
Top with a poached egg and garnish with cilantro.
NOTES
Adapted by Diane Henderiks, RD
Serving: 1cake with egg, Calories: 231kcal, Carbohydrates: 5.5g, Protein: 24g, Fat: 13g, Saturated Fat: 3g, Cholesterol: 323.5mg, Sodium: 796mg, Fiber: 3g, Sugar: 1gBlue Smart Points:3Green Smart Points:5Purple Smart Points:3Points +:6
Health & Nutrition
