Spanish-Style Crab and Vegetable Tortilla
- Olive oil spray
- 1 cup frozen vegetables, such as artichoke hearts, asparagus, green peas and carrots, or mixed vegetables (4 to 5 ounces), cut into bite-size pieces if needed
- 1 1/2 cups egg substitute
- 4 ounces fresh, frozen, or canned crab (about 3/4 cup), all cartilage and shell discarded, thawed if frozen, drained if canned
- 3/4 teaspoon finely snipped fresh dillweed or 1/4 teaspoon dried, crumbled
- Pepper to taste
- Lightly spray a medium skillet with olive oil spray.
- Cook the vegetables over medium-low heat for 3 minutes, stirring occasionally.
- Stir in the remaining ingredients.
- Cook for 1 minute, scrambling lightly and constantly with a fork.
- Cook, covered, for 11 to 14 minutes, or until the center of the tortilla is firm and doesnt run.
- Cut the tortilla into 4 wedges.
- (Per serving)
- Calories: 95
- Total fat: 0.5g
- Saturated: 0.0g
- Trans: 0.0g
- Polyunsaturated: 0.0g
- Monounsaturated: 0.0g
- Cholesterol: 22mg
- Sodium: 317mg
- Carbohydrates: 6g
- Fiber: 2g
- Sugars: 2g
- Protein: 17g
- Calcium: 57mg
- Potassium: 356mg
- 1 vegetable
- 2 very lean meat
olive oil spray, frozen vegetables, egg substitute, crab, fresh dillweed, pepper
Taken from www.epicurious.com/recipes/food/views/spanish-style-crab-and-vegetable-tortilla-391968 (may not work)