Tuesday, January 28, 2014

Recipe: Pam's Mini Quiche Muffins

1 1/2 cup Egg beaters - egg
1/2 cup Shredded mild cheddar cheese
2/3 cup finely shredded, low moisture, part skim mozarella cheese
1 cup mushroom stems & pieces (4 oz canned-rinsed)
2 slices Oscar Meyer smoked ham, water added, 96% fat free
3 tsp Bacon Flavor Bits

Preheat oven to 450 degrees. Mix all ingredients EXCEPT Bacon Bits...spray mini muffin pan with Pam Cooking Spray. Fill with egg mixture until almost full. Sprinkle Bacon Bits on top of each. Bake 15 minutes or  until golden brown. Knife should come out clean in center of muffin when fully cooked. Pop them out and enjoy! Freeze leftovers. Yield: 20 muffins.

Serving Size 1 muffin
Per Serving: 35 calories / 1 carb / 124mg sodium / 4g protein 3mg cholesterol / 2g fat

Submitted by: Pam Adams

Thursday, January 9, 2014

Recipe: Easy Crab Cakes

2 cans (6 ounces each) crabmeat, drained, flaked and cartilage removed
¼ cup seasoned bread crumbs
¼ egg substitute
¼ cup finely chopped green onions
¼ cup finely chopped sweet red pepper
¼ cup reduced fat mayonnaise
1 tablespoon lemon juice
½ teaspoon garlic powder
1/8 teaspoon cayenne pepper
Non-stick cooking spray


  • Preheat oven to 375 degrees.
  • In a large bowl, combine the crab, breadcrumbs, egg substitute, onions, red pepper, mayonnaise, lemon juice, cayenne pepper, and garlic powder.
  • Divide mixture into eight portions, form into 2 inch balls.
  • Flatten to ½ inch thickness
  • Lightly spray baking sheet with non-stick cooking spray
  • Place crab cakes on tray-place one inch apart
  • Bake for 10-15 minutes (until golden brown)
  • Turn crab cakes and bake 10-15 minutes longer (until golden brown)
  • Yield: 8 Crab Cakes

Per Crab Cake: 61 calories / 7g protein / 6g carbs