On the Menu This Week

Greek Style Cheeseburgers
Vegetarian Black Bean Chili
Roasted Cornish Hens with Quinoa and Broccoli

Friday, August 7, 2009

Recipe of the Week 8/1/09

Crab Cakes with Smarter Tartar

From The Food You Crave by Ellie Krieger

5 points for 2 crabcakes and 2 Tbsp Tartar


  • Nonstick cooking spray
  • 1 egg, lightly beaten
  • 2 teaspoons Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon Old Bay
  • Dash hot sauce
  • 1/4 teaspoon salt
  • Pinch black pepper
  • 1/2 cup finely chopped red bell pepper
  • 1 scallion, including green top, finely chopped
  • 1 pound lump crab, meat picked over
  • 3/4 cup dry whole wheat bread crumbs
  • Salt and freshly ground black pepper


Smarter Tartar Sauce, recipe follows

Preheat the oven to 400 degrees F. Coat a baking sheet with nonstick cooking spray.

In a medium bowl mix together the egg, mustard, Worcestershire sauce, lemon juice, crab boil seasoning, and hot sauce. Stir in the bell pepper and scallion. Gently fold in the crab, 1/4 cup of the bread crumbs, salt and pepper. Put the remaining bread crumbs in a shallow dish.

Divide the crab mixture into 8 mounds. Shape each mound into a round and coat in bread crumbs. Transfer to the prepared baking sheet and flatten the crab cake to form a patty about 1-inch high. Repeat to form the remaining crab cakes.

Bake until golden on the bottom, about 10 minutes. Gently flip the crab cakes and cook until the second side is golden, 5 to10 minutes longer.

Serve crab cakes with tartar sauce alongside.

Smarter Tarter Sauce:

  • 6 tablespoons nonfat plain yogurt
  • 2 tablespoons mayonnaise
  • 1 scallion, finely chopped
  • 1/4 cup finely chopped sour pickles
  • 1 tablespoon chopped capers

Spoon yogurt into a small bowl lined with paper towels. Place in the refrigerator for 1/2 hour until some of the liquid from the yogurt is released. Scoop thickend yogurt into a small bowl, add the rest of the ingredients and stir to combine.

Yield: 3/4 cup (serving size is 2 tablespoons), 6 servings

Nutrition Facts

Nutritional Analysis per Serving (approximate)
Serving Size 2 crab cakes with 2 tablespoons Smarter Tartar
Calories 255
Total fat 8 g
Saturated fat 1 g
Protein 26 g
Carbohydrates 18 g
Fiber 1g

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My Plan

I did WeightWatchers once before in 2004-2005. I lost 50 pounds. I gained some back going through my divorce but the good news is I kept off 20 of them until I restarted WeightWatchers in January 2009.

For the first time, I have found a plan that was easy to stick to. Something just felt right this time. Before embarking on WeightWatchers I re-read some books I had found helpful in the middle of my last journey. The books are listed under "Weight Loss" Books on the side bar, and a blog post about them will follow soon. These books helped get me mentally prepared to lose weight and they are the reason I think I am finding losing to be less of a struggle. I am not letting myself get discouraged by small gains and I am seeing far more consistent results.

WeightWatchers gives you a points target based on weight and basic daily activity level. Every food has a points value based on calories, fiber and fat. Then its like a checkbook you start with your daily balance, subtract for foods eaten and add for activity done which can earn you points. Exercise=More Food. Each food point is roughly 50 calories and each activity point is worth roughly 100, I use a heart-rate monitor to calculate my activity points earned.

You also get 35 weekly points to use as you want anytime during the week. For me the most successful both mentally and on the scale is to use most of those points on Saturday night for a splurge and to then stick to my daily points fairly closely the rest of the week. It helps me to know my favourite foods are only a week away if I want them. People can manage the plan however they want but for me this is the most successful. When I'm working out a lot I try to eat some of those activity points as well. Ironically I get much smaller losses the weeks I don't eat those points on Saturday, maybe it shakes up my metabolism, who knows I just know it works

Finally my last key to my plan is attending meetings. It helps keep me accountable and on track.

Weight Loss Slideshow