Egg White Scramble with Crab & Jalapeño

180 Calories per Serving!

¡(not including the bacon... but hey, at 180 calories, you can eat some bacon)!

So, this was super easy to make and incredibly 

filling for so few calories. 

3/4 cup of egg white or egg substitute

4 ounces of lump crab meat

1 ounce of gruyere cheese

2 ounces of reduced fat jalapeño cheddar

1/2 a small onion

1 jalapeño

1 tbsp of Smart Balance Light

Saute the onion and jalapeño in the Smart Balance until tender. Add the crab & combine. Add the egg white and cheese & fold until cooked. 

Scallop & Muffin Frittata

Seared Scallops and Muffin Frittata

with Champagne Gravy

This tasty low-cal meal was a result of leftover scallops and 

garlic mashed potatoes. To good to leave behind and not enough to 

make into another meal they ended up combined with a few extra 

ingredients and became the perfect dish. 

Serves 6 (350 calories per serving)

English Muffin & Potato Frittata

      3 light (100 calories each) English Muffins

      1/2 cup of garlic mashed potatoes (pre-made or homemade) OR

            1 cup of hash browns (cook before adding to frittata)

      1/2 cup of sautéed yellow onions

      2 cups of egg substitute

      1/2 cup of fat free cheddar cheese

      

Champagne Gravy

      4 ounces of champagne

      1/4 cup of AP flour

      1 tbsp of butter

      1 cup of chicken stock

Seared Scallops

      18 sea scallops

      2 tbsp butter

      cooking spray

      salt

      pepper

Spray the bottom of a 9x13" pan with cooking spray and place the six halves of        

      the English Muffins on the bottom. Place the potatoes and onions on the   

      tops and then our the egg substitute over the top. Sprinkle the cheddar  

      cheese over the top and bake at 350 for 15 minutes.     

Sauté the scallops on medium heat until they are browned on each side         

      and slightly resisting bouncing back. Set aside and add champagne to 

      deglaze the pan, add the flour making a roux. Add the butter and chicken 

      stock slowly until you have the consistency you want.

Serve one sixth of the frittata with three scallops (about 5 ounces) and gravy 

      drizzled over both.