Spanish-Style Crab and Vegetable Tortilla

Name: Spanish-Style Crab and Vegetable Tortilla
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; 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

January 26, 2012

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

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

Preparation

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 doesn’t run. Cut the tortilla into 4 wedges.
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
Dietary Exchanges
Step 18
1 vegetable
Step 19
2 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition

TagsFrittata Egg Spanish European Crab Shellfish Seafood Main Breakfast Brunch Dairy Free Gluten Free Nut Free Easy Quick 30 Minutes or Less Weeknight Meals Saute Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Nutrition Information

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Dietary Exchanges

Step 18

Step 19

Recipe notes