Crab Cakes - makes 12

• Nonstick cooking spray
• 16 ounces lump crabmeat
• 1 garlic clove
• 1 red bell pepper, seeded and cut into 2-inch pieces
• 3 green onions, cut into 1-inch pieces
• ½ cup fresh parsley leaves, loosely packed
• 1 teaspoon extra virgin olive oil
• ¼ teaspoon kosher salt
• ¼ teaspoon freshly ground
• ¼ black pepper
• 2            large eggs, lightly beaten
• 1            cup breadcrumbs, see page 20 for recipe
• ½        cup mayonnaise
• 1            teaspoon Worcestershire sauce
• 1½     teaspoons seafood seasoning
• 2            teaspoons dijon mustard
• Hot sauce, optional
• Tartar sauce, for serving
• Lemon wedges, for serving

Nutritional information per crab cake:

Calories 186 (57% from fat) • carb. 12g • pro. 8g • fat 12g

sat. fat 2g • chol. 87mg • sod. 652mg • calc. 128mg • fiber 0g

1. Pick through crabmeat to make sure there are no shells; reserve in refrigerator. Preheat oven to 400°F. Line a baking sheet with aluminum foil. Spray with nonstick cooking spray. Set aside.
2. Insert the small chopping blade into small work bowl.  With the food processor running on High, drop the  garlic through the small feed tube to finely chop.  Add the pepper, green onions and parsley and pulse  to coarsely chop, about 10 to 12 times.
3. Put the oil into a large skillet set placed over medium heat. Cook chopped vegetables with salt and pepper until soft, about 5 to 7 minutes. Remove and reserve in a large mixing bowl.
4. Once vegetables have cooled slightly, add the crab, eggs, breadcrumbs, mayonnaise, Worcestershire, seafood seasoning, mustard and a dash or two of the hot sauce, if using, to the mixing bowl. Mix thorough- ly but carefully by hand, so not to break up the crabmeat too much.
5. Form crabmeat mixture into 8 round cakes. Place on prepared baking sheet and bake until crab cakes are evenly golden on each side, about 8 to 10 minutes per side.
6. Serve immediately with prepared tartar sauce if desired, and with a lemon wedge.