Crab Cakes

You know when you're eating a great crab cake: Chunks of meaty crab accented with ingredients hand-picked to bring out the crustacean's sweet and briny flavour almost melt in your mouth. Here's how you can make a batch at home. Repeat with us: Toss, pat, fry ...toss, pat, fry; no overmixing allowed. Then, and only then, will your delightful cakes reach that impeccable balance between tender center and crunchy exterior.
Hold that thought, and walk with us through the steps to crab-cake mastery. You start by mixing together everything but the crab. When that's all well combined, carefully toss the crabmeat with the mayonnaise mixture, just until the meat is moistened. Bring your bowl of potential crab cakes to the stove, heat your pan, and start forming. Shape them by gathering the mixture into a ball in your hand. Pat the ball into a patty. Then press on bread crumbs. To get evenly sized cakes, scoop the crabmeat mixture into your hand with a half-cup measure.
If you'd rather go freehand, just scoop up an amount that looks right to you, shape into a cake, and cook as directed. (Make sure they're about 1/2 inch thick so cakes will be cooked through by the time they're browned.)
As you finish forming each cake, lower it gently into the hot pan. When the cakes are fried to a nice toasty color (about the shade of a pancake), serve them with the Tartar Sauce we provide (recipe below), your favorite cocktail sauce, mustard, or just a wedge of fresh lemon

Prep time: 25 minutes
Cook: 6 minutes

Ingredients:

• 1 6- to 8- oz. pkg. fresh or frozen lump crabmeat or one 6- ounce can crabmeat, drained, flaked, and cartilage removed
• 1 egg, slightly beaten
• 6 tablespoons fine dry bread crumbs
• 2 tablespoons finely chopped carrot
• 2 tablespoons finely chopped celery
• 1 tablespoon finely chopped green onion (green part only; chop and set aside the white part for the Tartar sauce (see recipe below)
• 2 tablespoon mayonnaise or salad dressing
• 3/4 teaspoon dry mustard
• 1/4 teaspoon bottled hot pepper sauce
• 2 tablespoon cooking oil
• Lemon wedges (optional)
• 1 recipe Tartar Sauce

How to make:

1. Thaw crabmeat in the refrigerator, if frozen; drain. In a medium mixing bowl combine egg, 4 tablespoons of the bread crumbs, the carrot, celery, onion, mayonnaise, dry mustard, salt, and hot pepper sauce. Gently stir in crabmeat just until combined. With wet hands, gently shape mixture into four 1.2-inch-thick patties, about 3 1/2 inches in diameter.
2. Place remaining crumbs in a shallow dish. Coat both sides of the patties with crumbs.
3. In a large skillet heat oil over medium heat. Add crab cakes. Cook about 3 minutes on each side or until golden brown and heated through. Serve immediately with lemon wedges, if desired, and Tartar Sauce. Makes 4 servings. *When using canned crabmeat, omit the e1/4 teaspoon salt.

Tartar Sauce:
In a small bowl stir together 1/2 cup mayonnaise, 1 tablespoon chopped celery leaves, 1 tablespoon sweet or dill pickle relish, 1 tablespoon capers, and 1 tablespoon chopped white ends of green onions.

1. To keep the crab intact, add it last so you'll have lots of big savory chunks to bite into.
2. Pat lightly into shape; cakes will seem too crumbly at this  stage, but cooking will firm them up.
3. The crabmeat is already cooked, but the eggs aren't, so keep cakes on the heat until they are a nice golden brown. An instant-read thermometer should reach 160 degree F with the tip of the probe inserted sideways into the cake.

Nutrition facts per cake and 1 tablespoon Tartar Sauce: 298 calories, 26 g total fat (4 g saturated fat), 119 mg cholesterol, 560 mg sodium, 7 g carbohydrate, 0 g dietary fiber, 11 g protein.
Daily values: 25% vit. A, 3% vit. C, 7% calcium, 6% Iron.

Apple-Stuffed Chicken Breasts

Tart apples and sweet apricot preserves jazz up these chicken breasts.

Prep time: 15 minutes
Bake time: 45 minutes
Yield: 4 servings

Ingredients:

• 3 teaspoons butter, divided
• 1/4 cup finely diced onion
• 1 (Granny Smith) apple, peeled and grated (about 2/3 cup)
• 1 tablespoon apricot preserves
• 1/4 teaspoon salt
• 1/8 teaspoon cinnamon
• 2 bone-in full chicken breasts

How to make:

1. Heat oven to 375 degrees F. In saucepan, melt 2 teaspoons butter over high heat. Stir in onion and cook 3 minutes. Stir in apple, apricot preserves, salt, and cinnamon. Cook 2 minutes, stirring frequently. Cool 5 minutes.
2. Peel skin off chicken breast, leaving it attached at wing joint. Place half of apple mixture on each breast; fold skin back over filling and secure with toothpick. Melt remaining 1 teaspoon butter and brush over tops of chicken breasts. Place in baking pan, and bake 45 minutes.
3. Let chicken rest 10 minutes. Peel breast meat away from bone and slice.

Nutrition per serving: 414 calories, 55 g protein, 17 g fat, 7 g carbohydrate, 31 mg calcium, 1 g fiber.

Honey Drumsticks

Made for little hands, these sweet drumsticks will have everyone licking their fingers.

Prep time: 5 minutes
Cook time: 30 minutes
Yield: 6 servings

Ingredients:

• 1/4 cup honey
• 1/4 cup ketchup
• 1 teaspoon soy sauce
• 2 teaspoons grated fresh ginger
• 10 chicken drumsticks

How to make:

1. Heat oven to 400 degree F. Line large bakin pan with aluminium foil.
2. In bowl, combine honey, ketchup, soy sauce, and ginger. Add drumsticks and toos to coat. Place drumsticks on baking pan, and bake 30 minutes.

Nutrition per serving: 148 calories, 14 g protein, 6 g fat, 9 g carbohydrate, 8 mg calcium, 0 g fiber.

Five-Minute Burritos

You can make this versatile dish with cooked pork, beef, or turkey.

Prep time: 2 minutes
Cook time: 3 minutes
Yield: 4 servings

Ingredients:

• 4 large flour tortillas
• 1 can (15.5 oz.) black beans, rinsed and drained.
• 1 cup cooked white rice
• 2 cups cooked shredded chicken
• 1/2 cup diced ripe avocado
• 1/4 cup shredded carrot
• 1/2 cup shredded cheddar cheese, divided
• 1/2 cup salsa, divided
• Sour cream (optional)
• Salsa (Optional)

How to make:
     Divide black beans, rice, chicken, avocado, and carrot among the center of flour tortillas. Sprinkle with 1 tablespoon each cheddar cheese and salsa. Foid tortillas sides over mixture, microwave on high 1 minute. Sprinkle tortillas with 1 tablespoon each remaining cheese and salsa. Microwave 1 minute longer, or until cheese melts. Serve with sour cream and salsa, if desired.

Nutrition per serving (without sour cream and additional salsa): 513 calories, 34 g protein, 17 g fat, 54 g carbohydrate, 209 mg calcium, 6 g fiber.

Oven-Fried Chicken

This crispy chicken has all the flavor of pan fried --but with far less fat.

Prep time: 15 minutes
Cook time: 40 minutes
Yield: 6 servings

Ingredients:

• 1 cup buttermilk
• 1/2 teaspoon hot red-pepper sauce
• 1 chicken (3 to 3 1/2 lbs.) cut into 8 pieces
• 1/2 cup plain dry bread crumbs
• 1/3 cup cornmeal
• 3/4 teaspoon poultry seasoning
• 3/4 teaspoon salt
• Vegetable cooking spray

How to make:

1. Heat oven to 425 degree F. Line baking pan with aluminium foil, and spray with vegetable cooking spray.
2. Combine buttermilk and pepper sauce in reseable plastic bag. Remove skin from all chicken pieces except wings. Put chicken in bag, seal, and shake to coat. Refrigerate 10 minutes or up tp 2 hours. Combine bread crumbs, cornmeal, poultry seasoning, and salt in shallow bowl. Drain chicken and dredge in crumb mixture.
3. Place coated chicken pieces on prepared baking pan, and spray well with vegetable cooking spray. Bake 20 minutes, spray again (do not turn chicken), and bake 20 minutes more. Let cool 10 minutes.

Nutrition per serving: 210 calcium, 25 g protein, 7 g fat, 9 g carbohydrate, 51 mg calcium, 1 g fiber.

Sweet-And-Sour Stir-Fry

This classic stir-fry has a kid-friendly twist --a sweet and tangy sauce that's made with ketchup.

Prep time: 15 minutes
Cook time: 15 minutes
Yield: 4 servings

Ingredients:

• 2 cups broccoli florets
• 1 cup sliced carrots
• 1 can (8 oz.) pineapple chunks in juice
• 1/3 cup ketchup
• 1 tablespoon cornstarch
• 1 tablespoon sugar
• 1 tablespoon teriyaki sauce
• 2 garlic cloves, chopped
• 2 teaspoons vegetable oil
• 3/4 lb. boneless, skinless chicken tenders, halved
• 1 cup sliced red pepper

How to make:

1. In bowl, combine broccoli, carrots, and enough boiling water to cover. Let stand 3 minutes. Drain vegetables well. 
2. Drain juice from pineapple reserving 1/3 cup. Set chunks aside. In small bowl, stir together pineapple juice, ketchup, cornstarch, sugar, teriyaki sauce, and garlic.
3. In large nonstick skillet, heat oil over medium-high heat. Add chicken and red pepper; stir fry until chicken browns, about 4 minutes. Stir in carrots and broccoli; cook 2 minutes.
4. Restir pineapple-juice mixture, and pour into skillet. Cook 1 minute. Add pineapple chunks. Stir-fry 3 minutes or until vegetables are crip-tender.

Nutrition per serving:  226 calories, 22 g protein, 4 g fat, 27 g carbohydrate, 53 mg calcium, 3 g fiber.

Hoisin Short Ribs

Serve the gravy from these scrumptious ribs over white rice or egg noodles.

Prep time: 25 minutes
Cook time: 1 hour and 50 minutes
Yield: 6 servings
Ingredients:

• 1 tablespoon vegetable oil
• 4 lbs. beef short ribs, cut into 3" pieces and trimmed of excess fat
• 1 large onion, chopped
• 4 garlics cloves, chopped
• 2 tablespoon grated ginger
• 2 cans (14.5 oz. each) beef broth
• 1/2 cup hoisin sauce
• 2 tablespoon honey
• 3 tablespoon red-wine vinegar
• 1/4 teaspoon crushed red pepper
• 1 package (8 oz.) carrot sticks (or 4 large carrots, cut into sticks)
• Sliced green onion (optional)

How to make:

1. In large Dutch oven, heat oil over medium heat. Add ribs in batches, and brown. Transfer browned ribs to large bowl. Remove and discard all but 1 tablespoon cooking liquid. Add onion and cook 3 minutes. Add garlic and ginger, and cook 1 minute. Transfer ribs back to Dutch oven.
2. Heat oven to 375 degrees F. Add broth, hoisin sauce, honey, vinegar, and red pepper to Dutch oven. Heat to boiling. Cover, then transfer to oven. Bake until tender, about 1 1/2 hours.
3. Transfer ribs to a roasting pan, and keep warm in oven set at low. Skim fat off cooking liquid, and transfer back to Dutch oven. Heat to boiling and cook 5 minutes. Add carrots and cook until mixture thickens, about 6 minutes longer.

Nutrition per serving: 420 cal.; 31 g pro.; 19 g fat; 27 g carb.; 33 mg calcium; 2 g fiber.

Kitchen tip: In Step 3, transfer cooking liquid to a large glass measuring cup and place in freezer for 20 minutes. As it cools, the fat will rise to the top, making it easier to skim off.

Saffron Seafood Chowder

Serve our simple, elegant chowder with slices of toasted French bread.

Prep time: 10 minutes
Cook time: 25 minutes
Yield: 6 servings

Ingredients:

• 2 teaspoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 cans (14.5 oz. each) reduced-sodium chicken broth
• 3/4 lb. small red potatoes, quartered
• 1/4 teaspoon saffron threads
• 1 lb. skinless salmon fillet, cut in 1 1/2" pieces
• 1/2 lb. sea scallops, halved
• 1/2 lb. shrimp, peeled and cleaned
• 2 large plum tomatoes, diced
• 1 cup frozen peas
• 1/2 teaspoon grated orange peel
• 1/4 cup half-andhalf

How to make:

1. In large nonstick skillet, heat oil over medium-high heat. Add onion and cook until soft, about 5 minutes. Add garlic and cook 30 seconds. Stir in chicken broth, potatoes, and saffron, and bring to a boil. Reduce heat to medium-low, and simmer until potatoes are tender, about 15 minutes.
2. Stir in salmon, scallops, shrimp, tomatoes, peas, and orange peel, and cook 5 minutes. Stir in half-and-half and serve.

Nutrition per serving: 293 cal.; 32 g pro.; 12 g fat; 12 g carb.; 62 mg calcium; 3 g fiber.

Kitchen tip: Add a little variety by substituting cod, grouper, or monkfish.

Veggie-and-Chickpea Stew

This protein-rich vegetarian dinner goes perfectly with a crisp green salad.

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 6 servings

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, peeled and diced
• 1 celery stalk, diced
• 2 garlic cloves, minced
• 1/2 heaping teaspoon crushed rosemary
• 1/4 teaspoon thyme
• 1 bay leaf
• 1 cup water
• 2 tablespoon tomato paste
• 2 cans (15 oz. each) chickpeas
• 1 package (12 oz.) fresh broccoli-cauliflower mix

How to make:

1. In large saucepan, heat oil over medium-high heat. Add onion and cook until soft, about 5 minutes. Add carrot, celery, garlic, rosemary, thyme, and bay leaf, and cook 5 minutes more.
2. Stir in water, tomato paste, and chickpeas with liquid, and cook 10 minutes. Discard bay leaf. Remove 1 cup of mixture from pot and puree in blender; stir back into stew.
3. Reduce heat to medium-low, and stir in broccoli and cauliflower. Cook until vegetables are crisp-tender, about 7 minutes.

Nutrition per serving: 233 cal.; 9 g pro.; 4 g fat; 42 g carb.; 90 mg calcium; 6 g fiber.

Kitchen tip: To prepare stew ahead of time, follow recipe through Step 2, cover, and refrigerate until ready to serve. Then increase cooking time in Step 3 by 10 to 15 minutes.

Mediterranean Lamb Saute

This Greek- Inspired meal goes from stovetop to table in less than 30 minutes.

Prep time: 5 minutes
Cook time: 20 minutes
Yield: 4 servings

Ingredients:

• 4 lamb steaks, trimmed and sliced into 1/2" slices (about 1 to 1/4 lbs. trimmed meat)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 teaspoon olive oil, divided
• 1 small red onion, cored and sliced
• 2 garlic cloves, minced
• 1 teaspoon Greek seasoning (McCormick's)
• 2 medium zucchini, quartered lengthwise and sliced
• 1 red pepper, sliced
• 1 1/4 cups chicken broth
• 1/4 cup crumbled feta cheese

How to make:

1. In medium bowl, mix together lamb slices, salt, and pepper, and set aside.
2. In large nonstick skillet, heat 2 teaspoon oil over medium-high heat. Add onion and cook until soft and lightly browned, about 4 minutes. Add garlic and Greek seasoning, and cook 30 seconds more. Increase heat to high, and add zucchini and red pepper; cook, stirring frequently, for 3 minutes. Stir in broth and cook until zucchini is tender, about 5 minutes. Transfer to serving bowl, and wipe skillet clean.
3. Heat remaining 2 teaspoon oil in skillet over high heat. Add lamb and cook, stirring occasionally, until lamb is browned on all sides and cooked through, about 3 minutes. Return vegetable mixture to skillet and heat through. Transfer to serving bowl and springkle with feta cheese.

Nutrition per serving: 267 cal.; 26 g pro.; 15 g fat; 8 g carb.; 85 mg calcium; 1 g fiber.

Kitchen tip: To save time, substitute a package of ready-to-serve stir-fry or frozen assorted veggies for zucchini and red pepper.

Snowy-Day Chilly

Kids love our southwestern-style chili after a day of winter fun. Serve with corn bread fresh from the oven.

Prep time: 10 minutes
Cook time: 25 minutes
Yield: 6 servings
Ingredients:

• 1 tablespoon vegetable oil
• 1 small onion, chopped
• 1 small green pepper, chopped
• 1 tablespoon cumin powder
• 1 teaspoon chili powder
• 1 can (14.5 oz.) reduced-sodium chicken broth
• 1 can (14.5 oz.) diced tomatoes seasoned with jalapeno peppers
• 1 can (15 oz.) black beans, rinsed and drained
• 1 can (15 oz.) kidney beans, rinsed and drained
• 1 pork tenderloin (1 lb.), thinly sliced
• 2 teaspoon paprika
• 1/4 teaspoon salt
• 1 can (7 oz.) corn kernels, drained
• Cilantro, chopped (optional)

How to make:

1. In large saucepan, heat vegetable oil over medium-high heat. Add onion and green pepper, and cook until vegetables soften, about 4 minutes. Add cumin and chili powder. Cook 1 minute. Stir in chicken broth, diced tomatoes, black beans, and kidney beans. Heat to medium-low, and simmer 10 minutes.
2. In medium bowl, combine pork, paprika, and salt. Stir pork and corn into saucepan with bean mixture. Cook 10 minutes, or until pork is cooked through. Divide mixture among bowls, and garnish with Cilantro, if desired.

Nutrition per serving: 281 cal.; 26 g pro.; 8 g fat; 28 g carb.; 73 mg calcium; 9 g fiber.

Kitchen tip: You can easily double this recipe for larger crowds. For convenience, use a 28 oz. can of each bean and a 15 oz. can of corn (or a 10 oz. package of frozen corn), and double the remaining ingredients. Happy trying :)