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Spinnaker Omelette

Categories: Entertaining, Low-fat
Type: Breakfast

A spinnaker is the sail that flies in front of a yacht. With this omelette, you'll be flying in front of the crowd!

Serves: 1 serving


  • 2 tablespoons thinly sliced scallions
  • 1/4 cup (about 1 1/2 ounces) cooked lump crab meat
  • 1/2 cup fat-free egg substitute
  • 3 tablespoons shredded nonfat or reduced-fat Swiss cheese
  • Paprika (garnish)

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  1. Coat an 8-inch nonstick skillet with nonstick cooking spray, and heat over medium heat. Add the scallions, cover, and cook, stirring frequently, for a minute or 2, or until crisp-tender. (If the skillet becomes too dry, add a few drops of water as needed.)
  2. Add the crab meat to the skillet, and cook uncovered for another minute, or until heated through. Transfer the scallion and crab mixture to a warm bowl, and cover to keep warm.
  3. Respray the skillet, and place over medium-low heat. Add the egg substitute, and cook without stirring for about 2 minutes, or until the eggs are set around the edges.
  4. Use a spatula to lift the edges of the omelette, and allow the uncooked egg to flow below the cooked portion. Cook for another minute or 2, or until the eggs are almost set.
  5. Arrange first the the crab meat mixture and then the cheese over half of the omelette. Fold the other half over the filling, and cook for another minute or 2, or until the cheese is melted and the eggs are completely set.
  6. Slide the omelette onto a plate, sprinkle with the paprika, and serve hot.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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