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

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

Omelet with Summer Vegetables

A great hight protein, post-workout meal!  Just take out the corn to make it a low carb breakfast.  Recipe courtesy of CookingLight.com.

Ingredients:

Cooking spray
2/3 cup frozen whole-kernel corn, thawed
1/2 cup chopped zucchini
3 tablespoons chopped green onions
1/4 teaspoon salt, divided
2 tablespoons water
1/4 teaspoon black pepper
3 large egg whites
1 large egg
2 tablespoons shredded smoked Gouda cheese

Instructions:

Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.

Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

 Yield:  1 serving (serving size: 1 omelet)

CALORIES 281 (33% from fat); FAT 10.3g (sat 4.3g,mono 3.4g,poly 1.4g); IRON 2.1mg; CHOLESTEROL 229mg; CALCIUM 162mg; CARBOHYDRATE 25.3g; SODIUM 947mg; PROTEIN 24.8g; FIBER 4.2g