Tag Archives: Egg Whites

Baked Crab Cakes

Leave a reply

Yum crispy and delicious Crab Cakes. As usual I was craving something different for dinner and this time is was Crab Cakes. So many recipes are super unhealthy, I stumbled upon a healthier version and then changed it to make it even more healthy. This recipe makes 4 servings which equals 2 crab cakes a person. One serving is 3 weight watcher points (old). I served this with a side salad and a toast with some non fat Miracle Whip. Yes toast it sounds weird but it was tasty. A side of rice would also be nice.

Ingredients:
  • 10 ounches of Crabmeat
  • 1.5 cups of Panko
  • 1/2 Red Pepper, minced
  • 2 Scallions, sliced
  • 3 tbls of non-fat Miracle Whip
  • 3 large Egg Whites
  • 10 dashes Hot Sauce
  • 1/4 tsp Salt
  • 1/4 tsp freshly ground Pepper
Directions:
  • Preheat oven to 450°F.
  • Coat a 12-cup nonstick muffin pan with cooking spray.
  • Mix crab, panko, bell pepper, scallions, miracle whip, egg whites, hot sauce, salt and pepper in a large bowl until well combined. Divide mixture evenly among muffin cups.
  • Bake until crispy and cooked through, 20 to 25 minutes.

Spinach and Cheese Frittata

Leave a reply

Spinach and Cheese Frittata is one of those dishes you can enjoy at any meal of the day. I had this for dinner with a side of Turkey Bacon and fresh fruit and it was delicious. This dish makes 4 servings and one serving is 3 weight watcher points.

Hint:The Turkey Bacon is Low fat and two pieces is worth 1 weight watcher point. You can purchase this at superstore; it’s one of their blue menu items.

Ingredients:
  • 4 Large Eggs
  • 2 Large Egg Whites
  • 1 cup chopped Green Spinach
  • 1/4 cup of Mushrooms
  • 2 tbls chopped Green Onions
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup Low Fat Mozzarella Cheese
  • Small amount of Cooking Spray for pan
Directions:
  1. Preheat oven to 400 degrees
  2. In a large bowl beat together all 6 eggs and add all ingredients except for the Mozzarella.
  3. Coat a large non stick skillet or pan with cooking spray or oil and heat over medium heat.
  4. Pour Egg mixture into the heated pan.
  5. Cook uncovered for about 5 mins.
  6. Cover with a lid and cook for another 5-10 mins until the top of the egg mixture is cooked.
  7. Once the Egg mixture is cooked sprinkle cheese over top and cover for another 3-5 mins until the Mozzarella is just melted.
  8. Cut egg mixture into 4 slices and enjoy.

 

Cheesy Cauliflower Green Onion Cakes

Leave a reply

Why is it I always find myself buying a ton of vegetables and then not eating them. If your like me and happen to have a head of Cauliflower in your fridge may I suggest this recipe to spice them up. This is a great side dish with your main meal or can be made for an afternoon snack. One fritter is 1 weight watcher point.

Ingredients:
  • 2 cups steamed cauliflower mashed
  • 2 cloves garlic, crushed
  • 1/2 cup whole wheat flour
  • 2 egg whites
  • 1/4 cup low fat Mozzarella
  • 1 tsp parsley
  • 3 Green Onions chopped
  • 2-3 tbls cup hot water
  • salt and pepper (or any other seasoning/herbs you wish)
  • A spray or two of oil to cook the fitters.
Directions:
  1. In a large bowl, combine cauliflower, flour, garlic, egg whites, grated cheese, parsley, salt and pepper.
  2. Add water so that batter becomes slightly more dense than pancake batter.
  3. On medium-low heat, add 1 tsp of oil in a 10 inch skillet coating bottom of the pan. Use a cooking brush to spread out the oil if needed.
  4. Use a 1/4 cup measuring cup to form fritters. You can fit 4 fritters at a time.
  5. Cook until golden brown, turn and cook another few minutes. Add a bit more oil to the pan if needed.
  6. Serve with your favorite sauce and enjoy. I dipped mine in a sweet chili sauce from the asian asile in most super markets.

Low Fat Cornmeal Muffins

2 Replies

When I was younger I used to make Cornmeal Muffins for the family and like all muffins they are super high in points some reaching as high as 6 points per muffin. I really wanted to find a good, easy, quick Cornmeal Muffin recipe and then tweak it to lower the fat and calorie content. Instead of oil I used apple sauce and instead of one egg I used two egg whites. These muffins came out super moist and yummy. Each muffins contains approximately 2 weight watcher points. Serve these up the next time you have stew or chilli or just for fun as an afternoon treat.

Ingredients:
  • 1 cup flour
  • 1 cup cornmeal
  • 1/3 cup sugar
  • 3 tsp baking powder
  • 1/2 tsp salt
  • 1 cup milk
  • 1/3 cup Apple Sauce (room temperature)
  • 2 Egg Whites
Directions:
  1. Stir dry ingredients together.
  2. Add the wet ingredients and beat just until all ingredients are blended.
  3. Fill well-greased muffin cups 2/3 full ( I used a square muffin pan)
  4. Bake at 400º for 20 minutes. Immediately run a small knife around each muffin and pull out of muffin cup onto a cooling rack. Best served warm from the oven. Yields 12 Cornmeal Muffins.

Another Meatloaf Recipe

Leave a reply

I know here we go again with yet one more meatloaf recipe. This one is spicy and made to serve, no cutting required. I use an 8 individual mini loaf pan so I don’t have to cut the meat loaf. It saves time and all that mess. Plus it is great for portion control. The best part is that 2 individual loaves are 5 weight watcher points. Serve this with a side of salad and you have a great cozy home cooked meal.

Ingredients:
  • 1/4 cup of water
  • 1 Cup finely chopped mushrooms
  • 1 celery stalked finely chopped
  • 1 large carrot finely chopped
  • 1 medium onion finely chopped
  • 1 pound extra lean ground beef
  • 1/2 cup quick cooking oats
  • 2 large egg whites
  • 2 tablespoons of tomato paste
  • 1 tablespoon of worcestershire sauce
  • 4 garlic cloves minced
  • 1 teaspoon of rosemary
  • 1 teaspoon of savoury
  • 1 teaspoon of thyme
  • 1/2 teaspoon of hot sauce
  • approximately 1/4 cup of tomato sauce (careful not to get the sauce on the sides of the pan, as you can see I got some sauce on the pan and it darkened a bit.)
Directions:
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Spray a mini 8 piece loaf pan.
  3. In a large pan add the water, and all the finely chopped vegetables and cook for 5 mins.
  4. Drain the water from the vegetables.
  5. In a large bowl add the vegetables with all remaining ingredients except for the tomato sauce.
  6. Mix ingredients and add even amounts to the 8 individual loaf pan
  7. Place in oven and cook for 30 mins.
  8. Remove from oven and distribute the tomato sauce on top of the individual loafs. About 1 – 1.5 teaspoons and spread so the tops are covered.
  9. Replace loaf pan in the oven and cook for another 30 mins.
  10. Remove from oven and serve.

Dill-icous Egg White Lettuce Cups

Leave a reply

It’s after the holidays and time to get back on track. This is a simple recipe and takes no time at all to prepare. Plus it’s finger foods so the kids may enjoy this for lunch or dinner. These are my Dill-icous Egg White Lettuce Cups. Wash three large romaine lettuce leaves and pat to dry. Take 3 hard boiled eggs and remove the yolks. Chop eggs into little square pieces and add 1 tsp of low fat mayonnaise and 1 tsp of mustard. Add a sprinkle or two of Dill and a little pepper and mix. Place egg mixture on romaine leaves and enjoy. Total Point value 2 points for the cups, plus 1 point for the side of orange. This was so refreshing after a week of horrible holiday eating.

A Little Tidbit: 1 whole egg yolk and all equates to 2 ww points. 3 egg whites equates to 1 ww points. Needless to say, I gave up on egg yolks and no longer eat them.