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Add a photoEnd the day on a healthy note. This dinner is loaded with healthy protein, low fat and totally satisfying.
Ингредиенты
- 16 oz Premium Crab meat
- 1/2 onion, chopped
- 1 tsp Promise Healthy Heart Margarine
- 3 large eggs
- 1 cup egg whites
- 2 TBS flour
- 2 tsp Old Bay Seasoning
- 1 tsp baking powder
- pinch salt
- 8 oz Non-Fat Cottage Cheese
- 1/2 cup Grated Reduced fat Pepper Jack cheese
Инструкции
- Preheat oven on 450 F.
- Microwave the onion in the margarine for 30 seconds. Stir. Microwave again for another 30 seconds.
- Beat the whole eggs with the egg whites in a large bowl.
- Add the onion/margarine, flour, Old Bay, baking powder, and salt. Mix well.
- Stir in the crab and cheese.
- Pour into a 9 x 9 square baking dish sprayed with non â stick spray.
- Bake at 450 F for 10 minutes, reduce heat to 350 F and continue to bake for 30 â 35 minutes.
- Allow to sit for 10 minutes before serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 117g | |
| Recipe makes 6 servings | |
| Calories 110 | |
| Calories from Fat 42 | 38% |
| Total Fat 4.69g | 6% |
| Saturated Fat 1.52g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 111mg | 37% |
| Sodium 492mg | 21% |
| Potassium 153mg | 4% |
| Total Carbs 4.85g | 1% |
| Dietary Fiber 0.2g | 1% |
| Sugars 1.98g | 1% |
| Protein 12.09g | 19% |
