Healthy Swaps-Crunchy Coating
Some things just aren't the same without a crunchy crust around them, but a coating made with flour or bread crumbs can turn a healthy dish into a high-carb no-no. With a little creativity, you can have your crunch and stay in the healthy eating zone. Great, flavorful substitutions for bread crumbs abound –– nuts, seeds, and (unsweetened) whole grain cereal flakes all can be chopped (or crushed up in a plastic storage bag) and used to coat fish filets, chicken, shrimp, veggies or anything else you'd normally pair with bread crumbs.
For crab cakes, meat balls and the like, try mixing up a paste of baking powder and beaten egg to use as a binder instead of bread crumbs and egg. (Extra hint: When making crab cakes, use real crabmeat; the imitation crab usually contains sugar.)
Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08
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