Saturday, October 13, 2012

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. 

Wednesday, October 10, 2012

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

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.