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Spanish-Style Crab and Vegetable Tortilla

In Mexico, a tortilla is a type of unleavened bread, but in Spain, a tortilla is an omelet, often served open-face.

Recipe information

  • Yield

    Serves 4; 1 wedge per serving

Ingredients

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
1Ā 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

Preparation

  1. Step 1

    Lightly spray a medium skillet with olive oil spray. Cook the vegetables over medium-low heat for 3 minutes, stirring occasionally.

    Step 2

    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 doesnā€™t run. Cut the tortilla into 4 wedges.

  2. Nutrition Information

    Step 3

    (Per serving)

    Step 4

    Calories: 95

    Step 5

    Total fat: 0.5g

    Step 6

    Saturated: 0.0g

    Step 7

    Trans: 0.0g

    Step 8

    Polyunsaturated: 0.0g

    Step 9

    Monounsaturated: 0.0g

    Step 10

    Cholesterol: 22mg

    Step 11

    Sodium: 317mg

    Step 12

    Carbohydrates: 6g

    Step 13

    Fiber: 2g

    Step 14

    Sugars: 2g

    Step 15

    Protein: 17g

    Step 16

    Calcium: 57mg

    Step 17

    Potassium: 356mg

  3. Dietary Exchanges

    Step 18

    1 vegetable

    Step 19

    2 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsFrittataEggSpanishEuropeanCrabShellfishSeafoodMainBreakfastBrunchDairy FreeGluten FreeNut FreeEasyQuick30 Minutes or LessWeeknight MealsSauteCookbooks
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