Ingredients
- Olive oil spray
- 1 pound jumbo lump crabmeat, drained, if necessary
- 2 tablespoons fresh-squeezed lemon juice (or bottled in a pinch)
- 1 cup all-natural, whole-wheat panko-style breadcrumbs (wheat or gluten free bread crumbs if not available)
- 2 tablespoons finely chopped dill leaves, divided (2 teaspoons dried in a pinch)
- 2 tablespoons finely chopped tarragon leaves, divided (2 teaspoons dried in a pinch)
- 1/4 cup minced shallots (substitute 1/2 cup finely chopped onions, 1/2 cup finely chopped green onion, or 2 tablespoons dried shallots in a pinch)
- 3 tablespoons reduced-fat, all-natural sandwich spread (use mayonnaise in a pinch)
- 2 teaspoons prepared horseradish
- 1/4 teaspoon cayenne pepper
- 2 ounces finely shredded, low-fat almond mozzarella cheese or low-fat mozzarella (or part-skim mozzarella or grated parmesan in a pinch)
Preheat the oven to 450°F. Lightly mist a medium, nonstick baking sheet with spray.
In a small mixing bowl, gently mix the crab with the lemon juice, being careful to keep the lumps of crab intact as much as possible.
Put the panko breadcrumbs in a small, resealable plastic bag and seal it, being sure to remove all air from the bag. Using the flat side of a meat mallet, pound the panko into fine crumbs. Transfer the crumbs to a medium, shallow bowl. Mix in half of the dill and half of the tarragon.
In a second small mixing bowl, using a small whisk, mix the remaining dill and tarragon, shallots, sandwich spread, horseradish, and cayenne until well combined. Then, using a spatula, gently mix in the crab and the cheese — again, careful to keep the meat in lumps (don't shred it). Divide the mixture into eight equal portions. Then form one into a mound that is 2 inches in diameter. Carefully roll it in the panko to cover the cake, and place it on the prepared baking sheet.
Repeat with the remaining cakes and panko (note some panko will remain), placing them on the baking sheet side by side so they do not touch. Place the baking sheet in the freezer for about 10 minutes (this helps the cakes keep shape). Lightly mist the tops with spray. Bake the cakes until the breading is crisp and they are heated through, about 12 to 14 minutes. (If the cakes lost shape at all in the oven, gently use a spatula to reshape them as soon as they are removed). Then let them rest for 3 minutes before serving. Serve immediately.
Makes 4 servings; 8 cakes. Each (2 cake) serving has 209 calories; 27g protein; 15g carbohydrates (<1g sugar); 4g fat, 1g saturated fat; 88mg cholesterol; 2g fiber; 531mg sodium
Reprinted from: The Biggest Loser Flavors of the World Cookbook by Devin Alexander (c) 2011 by Universal Studios Licensing LLLP. The Biggest Loser (TM ) and NBC.
Chicken and Shells in Vodka Sauce
I mention below to cook the pasta according to package directions. That said, in my view, the boiling times on most packages tell you to cook the pasta at least 1 or 2 minutes longer than I would ever cook it. So consider testing for yourself. Just set your timer for a few minutes less than instructed, then strain out a piece of pasta or two and run it under cold water to sample it. When it's done to your satisfaction, strain pasta and add it to your recipes.
If shopping, be sure to buy at least a pound of asparagus. Per the instructions, you want 12 ounces to be the trimmed weight.
- 8 ounces dry whole-wheat pasta shells (use penne or rotini if shells aren't available)
- 4 4-ounce trimmed boneless, skinless chicken breasts (use 1 pound canned chicken breast or frozen or canned shrimp as alternatives)
- Olive oil spray
- 1 teaspoon + 1/8 teaspoon salt-free garlic seasoning, divided
- Sea salt and fresh black pepper, to taste
- 12 ounces trimmed medium asparagus spears (or frozen asparagus or frozen or canned peas, drained)
- 1/8 teaspoon olive oil
- 2 cups all-natural, low-fat vodka pasta sauce, heated
- 4 tablespoons shredded parmesan cheese, divided (preferably fresh; grated from the pantry as a backup)
Preheat a grill to high if grilling chicken or shrimp.
Cook the pasta according to package directions.
Meanwhile, mist the chicken (or shrimp) with the olive oil spray and season it with 1 teaspoon seasoning, salt and pepper.
Toss the asparagus (if using) in 1/8 teaspoon olive oil and the remaining 1/8 teaspoon seasoning.
Grill the chicken 4 to 6 minutes per side until no longer pink inside (if using, or grill the shrimp 1 to 2 minutes per side if using), while grilling the asparagus 3 to 6 minutes (depending on thickness of the spears), rotating once until it is tender. Transfer the asparagus and chicken to a cutting board. Let them stand for 3 minutes, then slice them into bite-sized pieces. Alternatively, heat the canned chicken and peas on the stovetop.
In a large serving bowl, toss the pasta, sauce, chicken and asparagus (or peas) or divide it among four serving bowls. Top evenly with the parmesan. Serve immediately.
Makes 4 servings; about 9 cups. Each serving (about 2 heaping cups) has 428 calories; 39g protein; 52g carbohydrates (5g sugars); 8g fat, 2g saturated fat; 85mg cholesterol; 9g fiber; 309mg sodium
Reprinted from: The Biggest Loser Quick and Easy Cookbook by Devin Alexander (c) 2012 by Universal Studios Licensing LLLP. The Biggest Loser (TM ) and NBC.
Devin Alexander is a New York Times best-selling cookbook author. Find more of her recipes at devinalexander.com.
