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Frittata With Crab And Green Onions Categories: low fat, breakfast, brunch, omelets, seafood shellfish 4 ounces fresh mushrooms; sliced 1 bunch green onions with tops; sliced 2 tablespoons margarine 6 ounces frozen crab meat Egg substitute equal to 8 eggs 1/2 teaspoon grated lemon 1 cup low-fat Monterey Jack cheese 1 tablespoon snipped fresh basil 2 tablespoons grated Parmesan cheese Cook mushrooms and onions in margarine in a 10-inch oven-proof skillet until tender, about 10 minutes. Thaw and drain crab meat. Stir into the mushrooms and onions. Blend egg substitutes, lemon rind and pepper. Add cheese and basil. Pour over crab meat mixture. Cover and cook over medium-low heat until eggs are set and light brown on bottom, about 8 to 10 minutes. Set oven to broil. Sprinkle frittata with Parmesan cheese. Broil frittata about 5 inches from heat until golden brown. Cut into wedges and serve immediately. This recipe yields 6 servings. Nutritional Analysis Per Serving: Calories 205; Fat (grams) 12; Percent calories from fat 53; Percent polyunsaturated 22; Percent monounsaturated 13; Cholesterol (milligrams) 45; Sodium (milligrams) 370; Protein (grams) 22; Carbohydrate (grams) 2. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-05-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 46 Calories (kcal); 4g Total Fat; (82% calories from fat); 1g Protein; 1g Carbohydrate; 1mg Cholesterol; 76mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 3 meat servings. Weight Watcher points calculated at 5 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 6 servings Preparation Time: 0:00 |
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