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

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.

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

Chicken Spinach Parm

This is a very simple and healthy chicken recipe for any occasion.  Courtesy of Men’s Health.

Ingredients:
1 Tbsp olive oil
1 boneless, skinless chicken breast
1 Tbsp Italian-seasoned bread crumbs
1 tsp grated Parmesan
1/4 cup marinara
1 small clove garlic, crushed
3 handfuls baby spinach leaves
Salt and pepper to taste

Instructions:
1. Heat the oil in a nonstick skillet over medium heat.

2. As the oil is heating, pound the chicken to 1/4-inch thickness, then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick.

3. Place in the pan with the garlic and sauté for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs until it wilts (about 6 minutes).

Nutritional Information:
Per serving 395 calories 32 g protein, 19 g carbs, 22 g fat (3 g saturated), 608 mg sodium, 5 g fiber

Simply Roasted Pork

A quick and easy pork tendorloin recipe good for a hot dinner and lunch the next day!  From CookingLight.com.

Ingredients:
1/2 cup apricot preserves
1 teaspoon salt
1 teaspoon dried oregano
3/4 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
1 (3-pound) boneless pork loin, trimmed
Cooking spray

Directions:
Preheat oven to 425°.

Place the preserves in a small saucepan over medium-low heat, and cook 10 minutes or until melted. Keep warm over low heat.

Combine salt, oregano, garlic powder, and pepper; rub evenly over pork. Place pork on a rack coated with cooking spray; place rack in a shallow roasting pan. Bake at 425° for 30 minutes. Brush 1/4 cup preserves evenly over pork. Bake an additional 10 minutes. Brush remaining preserves evenly over pork. Bake an additional 10 minutes or until thermometer registers 155° (slightly pink). Let stand 10 minutes before slicing.

Nutritional Information:
Yield:  14 servings (serving size: about 3 ounces)

CALORIES 159 (27% from fat); FAT 4.7g (sat 1.6g,mono 2.1g,poly 0.5g); IRON 0.9mg; CHOLESTEROL 59mg; CALCIUM 24mg; CARBOHYDRATE 7.6g; SODIUM 232mg; PROTEIN 20.6g; FIBER 0.2g