A Super Crabby Bagel : A Super Crabby Bagel

This quick dish of crab-topped bagels makes a great light dinner or brunch. Including one egg white in the egg substitute adds volume and lightness. You’ll have a satisfying meal with only two grams of fat.

Puffy Crab Meat and Eggs on Bagels

Active Work Time 10 minutes * Total Preparation Time 15 minutes * Low Fat

Nonstick cooking spray

1/2 teaspoon butter

2 1/2 tablespoons minced green onion

1 tablespoon minced green bell pepper

1 1/2 tablespoons minced seedless tomato or seeded tomato

1 (6-ounce) can crab meat, drained

1 bagel, split in half and toasted

1 egg white

1/2 cup nonfat egg substitute (equivalent to 2 eggs)

Salt, pepper

Spray small skillet with nonstick cooking spray. Add butter and melt over medium heat. Add 2 tablespoons green onion, bell pepper and 1 tablespoon tomato, then saute until tender, 2 to 3 minutes. Add crab meat and saute until heated through, about 1 minute.

Slice bagel in half and begin toasting it.

Beat egg white until stiff but not dry. Fold egg substitute into beaten egg white just until blended. Lightly season with salt and pepper to taste. Pour egg mixture over crab mixture in pan. Cook and stir as for scrambled eggs, gently stirring until egg is set.

Remove bagel from toaster and spoon eggs over bagel halves. Sprinkle with remaining 1/2 teaspoon chopped tomato and green onion to garnish.

2 servings. Each serving: 131 calories, 649 mg sodium, 53 mg cholesterol, 2 grams fat, 26 grams carbohydrates, 27 grams protein, 1.13 grams fiber.