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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 261.1
  • Total Fat: 46.1 g
  • Cholesterol: 75.0 mg
  • Sodium: 1,288.4 mg
  • Total Carbs: 20.1 g
  • Dietary Fiber: 7.1 g
  • Protein: 35.1 g

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Crab Omelette, with mushrooms, carmelized tomato and reduced fat swiss cheese

Submitted by: RJ-CYCLES

Introduction

Caramelized tomatoes makes a great flavor here. Not too much to overpower the crab. low heat while caramelizing the tomatoes to avert burning them. Caramelized tomatoes makes a great flavor here. Not too much to overpower the crab. low heat while caramelizing the tomatoes to avert burning them.
Number of Servings: 1

Ingredients

    * Quick Eggs (Papetti Foods), zero cholesterol - 1egg is 61 grams/..., 122 gram
    * Finlandia Heavenly Light Swiss Cheese -half the fat), 1 serving
    * Premium Crab, canned (or fresh if you wish) (2.5 oz), 1 serving
    * Mushrooms, canned, .6 cup
    * Pepper, black, 2 tbsp
    * *Canola Oil no stick cooking spray, 1 spray, 25 gram(s)
    * *Tomato - Cherry (Fresh), .5 cup

Directions

Set your table with all the things you need in advance, beverages, utensils, vitamins if you take them, napkins, fruit preserves, pre-cut fruit, etc -- whatever you'll need when you sit down. Preparing this in advance means you go to the table with a hotter meal and are not scrambling to get things when the food is hot.
Obtain a non-stick pan that is in good condition. Cast-iron skillet works if PROPERLY conditioned. Follow manufacturer's recommendations for use on any pan. Low to medium heat is best when caramelizing the tomatoes. It is best to monitor the pan 100% of the time for this to work out properly.
- Chop tomatoes into smaller slices (you can use other tomatoes if you wish, but keeping a balance with the delicate flavor of the crab is good). Set aside into a small bowl.
- Prepare (rinse) the mushrooms, set aside into a small bowl
- Slice the cheese into strips or small squares so you can distribute (or place the cheese as you wish). Set aside in a small bowl or plate
- Rinse and drain the crab, rinsing may help lower the sodium according to the book "The Spark". Some sodium will likely remain
- have pepper available in hand's reach
- have all affiliate side dishes ready (such as a slice of toast, I recommend Ezekiel 4:9 Sesame, delicious toasted, with a nice preserve)
- Good idea to slice an apple in advance.
TIME TO START COOKING:
- Have all ingredients available prior to starting the heat on your stove.
Turn the stove to low to medium heat (not too high or you burn the tomatoes
- Cook the crab (canned crab is often pre-cooked), in a separate pan while you are doing the below to the tomatoes. LOW HEAT - avoid drying out the crab, you are just heating it. Add pepper as you wish.
- Cook the tomatoes, sauteing them until the liquid reduces and they reduce down. Avoid cooking them until they are dry!!! (you can get sun-dried tomatoes and reconstitute them, following the instructions on the package). This may take a while, and differences in elevation will vary the time. So a cookie-cutter approach to timing will not work here, sorry.
- Throw in the mushrooms about half-way into cooking the tomatoes (you'll be watching this anyway).
====
- Now once the above ingredients are done, place these into a bowl to the side while you prepare the eggs.
- Take the egg substitute (most are just fine) and measure out the equivalent of 2 eggs.
- place a tad more spray non-fat cooking oil into the pan (UPDATE - clean the pan first, tomato residue makes the pan a hassle for the eggs).
- gently cook the egg substitute - not too high, avoid burning the eggs.
## Have you put the toast into the toaster?
-- Use your spatula, move the cooked egg from the outer edge of the skillet slightly toward the center, the goal here is to allow the runny egg on top to spread out to the sides, so most of the egg product is -=not=- in the center of the pan. You can also tilt the pan so that the egg goes to open areas. Continue this until the egg begins to look done, or the eggs are not runny.
-- at this point, place the cheese on top of one side of the egg (using the fold-in-half method).
-- Place the remaining ingredients you cooked prior on top of the cheese immediately. Cover a little less than one-half of the area of the egg, so you can fold this in the next step.
-- When the egg looks ready to fold, immediately fold the egg, shut off the heat and put a lid over all of this.
Transfer the omelet to a 9-inch plate (sparkpeople website recommends smaller plates). Grab the toast and serve all of this to your pre-prepared table where everything is already set up.

It turns out - a couple of adjustments, tomato pan and cleaning the tomato residue off seems to help (wipe it out well with a sturdy paper towel, to retain some heat); I initially cooked the egg in the same pan where i cooked the tomatoes, however, the tomato residue not he pan made it not optimal for egg cooking (it was difficult to remove the egg, but possible).

I'm going to probably clean the tomato pan first and add a bit of fresh oil, probably wiping it clean with a paper towl and re-oiling the pan would help.

I didn't add salt, I'm personally avoiding salt, but some people can take salt - add if you wish. I also did add some avocado -- very nice.

Number of Servings: 1

Recipe submitted by SparkPeople user RJ4HEALTH.






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