Crabby Omlete

An excellent breakfast recipe and easy to make!  Great for low-carb diets.  Courtesy of Shape.com.

Ingredients:
4 large eggs
2 tsp butter
4 oz (about ¾ cup) canned crab
¼ cup thinly sliced scallions
1/3 cup grated Swiss cheese
½ avocado, sliced
Salt and freshly ground black pepper, to taste

Directions:
Crack eggs into bowl and whisk together. Melt 1 teaspoon butter in a nonstick pan over medium-high heat. Add half of the crab and scallions. Sauté for 2 to 3 minutes, until the crab is heated and the scallions are slightly softened. Pour in half of the eggs. As they cook, use a rubber spatula to gently lift up the edges of the eggs to allow uncooked portions to run underneath. When the egg mixture is dry on the outer edges but still slightly runny in the center (about 2 to 3 minutes), flip the omelet over with the spatula. Reduce heat to low and add half of the cheese. Cook for one minute. Remove the omelet from the pan and fold it in half onto a plate. Repeat above steps with remaining ingredients. Top each omelet with avocado slices and season with salt and pepper.

Nutritional Information:
(1 omelet): 391 calories, 27 g fat (61% of calories), 10 g saturated fat, 8 g carbs, 30 g protein, 5 g fiber, 351 mg calcium, 3 mg iron, 592 mg sodium

It appears that the Government is considering a man boob and muffin top tax (MBMT for short).  Unless you’ve been living in a cave over the past couple of months, I’m sure you are aware of the new health care bill that is in congress.  The reason for the bill is to try to “fix” our health care system by instituting measures that will both reduce the cost of health care and provide insurance to those that can’t afford it.

As with anything that comes out of Washington, this, too, comes with a ridiculous price tag.  This one is estimated to cost the tax payers $1 Trillion (with a T) .  This has many sane members in congress balking at the proposal.  How are we going to pay for it?

A recent study released showed that obesity currently accounts for nearly 10% of all health care spending.  Because of this outrageous statistic, Congress, in all its wisdom, has decided they can cash in on our seeming addiction to “fatty” foods and sugary sodas.  The Joint Committee on Taxation calculated that just a 3 cent tax on every 12-ounce can of sugary soda would raise over $51 billion over a decade.  That is averages out to 169,900,000,000  (169.9 BILLON) cans of non-diet soda per year! 

Parmesan-Crusted Fish

This quick-to-assemble baked fish is loaded with flavor and the topping keeps the fish moist. From eatbetteramerica.

Prep Time:10 min 
Start to Finish:25 min 
makes:4 servings

Ingredients:
1 lb halibut, cod, haddock or other firm-texture fish fillets (about 3/4 inch thick), cut into 4 serving pieces
2 tablespoons reduced-fat mayonnaise
1/2 teaspoon finely grated lemon peel
1/8 teaspoon pepper
2 tablespoons Progresso® Italian style bread crumbs
2 tablespoons grated Parmesan cheese
 Lemon wedges, if desired

Instructions:
1. Heat oven to 450°F. Line 15×10x1-inch pan with foil; spray with cooking spray. Place fish fillets in pan.
2. In small bowl, stir mayonnaise, lemon peel and pepper until blended. Spread over top of each fillet. In small bowl, mix bread crumbs and Parmesan cheese. Spoon evenly over mayonnaise mixture; pat crumb mixture lightly into mayonnaise.
3. Bake 12 to 15 minutes or until fish flakes easily with fork. Serve with lemon wedges.
High Altitude (3500-6500 ft): No change.

Nutritional Information:
1 Serving: Calories 150 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 65mg; Sodium 260mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 0g); Protein 23g % Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 6%; Iron 2% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1 Fat Carbohydrate Choices: 0 MyPyramid Servings: 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans
*% Daily Values are based on a 2,000 calorie diet.

I’ve written a couple of posts on my super foods so, in the sense of being fair and balanced, I thought I’d write one from the other end of the spectrum.  This list (and data) is courtesy of Men’s Health but the commentary is all mine.

Going out to eat and eating healthy is an extremely difficult thing to do if you aren’t prepared.  You really don’t know what ingredients they are using in their recipes.  Some of the menu selections sure sound harmless enough, right?  Maybe this list will be an eye opener and will help you make smart decisions.  Be prepared to be shocked and awed.

Huevos Rancheros with Queso Fresco

Start your day off right with this high protein Egg Recipe!  From CookingLight.com.

Ingredients:
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 (10-ounce) can red enchilada sauce
1/3 cup chopped fresh cilantro
1 tablespoon fresh lime juice
2 tablespoons water
1 (16-ounce) can pinto beans, rinsed and drained
Cooking spray
4 large eggs
4 (8-inch) fat-free flour tortillas
1 cup (4 ounces) crumbled queso fresco cheese

Directions:
Combine the tomatoes and enchilada sauce in a medium saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until slightly thick. Remove from heat; stir in cilantro and juice. Set aside.

Place water and beans in a microwave-safe bowl, and partially mash with a fork. Cover and microwave at HIGH 2 minutes or until hot.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add eggs; cook 1 minute on each side or until desired degree of doneness.

Warm tortillas according to package directions. Spread about 1/3 cup beans over each tortilla; top each tortilla with 1 egg. Spoon 1/2 cup sauce around each egg; sprinkle each serving with 1/4 cup cheese.
Nutritional Information:
Yield:  4 servings (serving size: 1 topped tortilla)

CALORIES 340 (26% from fat); FAT 9.8g (sat 3.2g,mono 2.7g,poly 1g); IRON 2.1mg; CHOLESTEROL 222mg; CALCIUM 153mg; CARBOHYDRATE 37.8g; SODIUM 970mg; PROTEIN 15.7g; FIBER 6.1g