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Plan Z Phase: This is a Z2 (ZReduction) recipe.

Servings: 4 Servings

Ingredients:

• 2 egg whites
• 2 Tbl of mustard (no sugar)
• 1 tsp of a Cajun seasoning with no sugar in it.
• 1/8 tsp of cayenne pepper or to taste.
• 2 tsp of dried parsley
• 4 Tbl of minced shallots (or you can use green onions or even regular onions)
• ½ of a red bell pepper, diced
• 1 pound of lump crab meat
• ½ cup of bread crumbs made from grinding up 4 large breadsticks

Instructions:

In a medium bowl, combine the egg whites, mustard, Cajun seasoning, cayenne, parsley and shallots. Stir. Add the red pepper and crab meat along with half of the bread crumbs. Form patties.

Now, because the fat has been removed from these crab cakes they will not be as gooey and stuck together as you may be accustomed. You can form 4 quarter pound patties or you can do eight smaller ones. I opt for the 8 so I can eat two at each meal.

After you form the patties you can spread out the rest of the crumbs and dip your cakes in the crumbs. You can coat one side or two.

Spray a sauté pan with a bit of olive oil spray and gently set your crab cakes in the pan. Saute on medium high for about 2 minutes until you get a nice brown coating on the one side. Don’t mess with them. Just let them sit and cook. Then gently turn them over. Again, because these are not “glued” together with fat they will have a tendency to fall apart if you are not very careful. This is okay though. If you completely blow it crab hash tastes just as good as crab cakes so don’t be yourself up about it.

If you are successful at turning them over, cook on the other side until that side is browned too, and they are completely heated through.

Serve with a veggie and you’re set for an elegant meal. Even an elegant diet meal.

Enjoy!

Cheers,