KimWright914

Ok folks made this for dinner tonight and the non bypass side of the family inhaled them!!!! Very very easy for me to eat tonight as well.
I have included ballpark nutritional information I added up after the fact. Start to finish took about 5-10 minutes!!!
Quick Crab Cakes (Makes 4 servings)
1 can of crab meat in Water 4oz
3/4 cup seasoned bread crumbs
1/2 cup of finely minced onion
2 Tablespoons of Green Onion Minced
1 egg
1/2 tsp of Seasoning Salt
1/2 tsp of Garlic powder
1 tsp of black pepper(little less if you don't want them spicy)
2 Tablespoons of Butter (held)
Open can of crab meat and drain water, food process onion together to fine mince and drain water.
In a medium bowl combine all ingredients (EXCEPT BUTTER). Form into 4 patties.
Melt butter in frying pan and place patties in pan over medium to medium high heat. Fry on each side about 3-5 minutes until desired color. (I did mine on the softer side for obvious reasons, and made the rest for the family a little crispier)
Approximate nutrition information per serving: (I only counted have of the butter in nutrition information as there was about half of butter left in pan.)
Calories 155
Cal from fat 50
Fat 6g
Sat Fat 2g
Cholesterol 85mg
Sodium 725mg
Carbs 17g
Protein 9.5 g
Talk about a nice break from Protein Shakes, and pureed stuff!
This is my recipe I developed tonight on the fly. I was quite impressed with myself if I do say so.
Scott

Ok this is a recipe I found on MFP and I was jonesing for some cake. So why not try it? The carbs ended up being higher than I wanted, but the calories were lower than I expected. Yours will vary depending on what products you use!
chocolate molten "lava" cake/individual sized - takes about 1 min
Mix 1 TBSP of each:
cocoa powder (I used Swiss Miss hot chocolate no sugar added mix, about 1/2 of the pkg)
flour
sugar (I used Stevia in the Raw)
Add a pinch of salt (very very little) and 2 TBSP of NF milk.
Stir, stir, stir.
Spray a ramekin (or a microwave safe small dish) with non-stick spray.
Pour the batter into it.
Take a piece of sugar free hershey's chocolate (I buy them from the candy section at WalMart), split it in half and push it down in the middle. It said to cover it with the batter, but my bowls were too big, still came out fine!
Microwave for 30-45 seconds depending on your microwave's settings.
Enjoy!
MFP nutritional value for the products that I decided to use/had showed this nutritional value to be: 86 calories/1.8 g fat/1.1 mg cholesterol/169.8 mg sodium/16.6 g carbs/3.1g protein/7.2 g sugar 1.1 g Fiber.< /p>
To me, whenever I'm jonesing for cake or chocolate, THIS was worth it. My son and his friend loved it too Hope you will as well!
Wishing you success on your WLS journeys! xxx