Crustless Crab Quiche

1 1/2 cups Mushrooms, sliced

2 Tablespoons butter

4 eggs or egg substitute

1 cup light sour cream

1/2 cup low-fat cottage cheese

1/4 cup grated parmesan cheese

1/4 cup flour

1 teaspoon onion powder

1/4 teaspoon salt

4 drops hot pepper sauce

1/2 cup crab meat

2 cups low fat cheddar cheese, grated

Preheat oven to 350 degrees. Sauté mushrooms in butter. Combine eggs, sour cream, cottage cheese, parmesan cheese, flour, and seasonings in blender. Combine egg mixture, mushrooms, crab meat and cheese in a large bowl; mix well. Pour into a pie pan and bake 45 minutes until mixture is set and surface is golden brown. Let stand 5 minutes before serving.

Crab Roll-ups

1/4 cup low-fat mayonnaise
1 teaspoon seafood seasoning
1/4 cup finely chopped celery
2 tablespoons finely chopped onion
6 ounces crabmeat

1 cup thinly sliced lettuce

Low carb tortillas

Blend mayonnaise, seasonings, celery and onion. Add crabmeat and stir gently. Mound crab salad on tortilla, top with lettuce and roll. Serve as is, or slice into pinwheels.

Low-Cal Thousand Island Dressing

The Captain is eating a lot of salads, but dressings are notoriously high in fat and calories (up to 150 per serving). This easy-to-make dressing has 12 calories and less than a gram of fat per serving. This is a favorite of my friend, Marilyn. Blend the following ingredients and store for up to one week:

1/3 cup low-fat mayonnaise
2 tablespoons ketchup
2 tablespoons fresh lemon juice
2 tablespoons minced red bell pepper
1 tablespoon minced onion
1 tablespoon minced fresh parsley leaves
1 tablespoon sweet pickle relish
a pinch of cayenne
1/4 cup water 

Korean Grilled Beef

This recipe comes from Linda on “San Aji”

1 Tbsp. sesame seeds
1 1/2 lbs. boneless sirloin steak

6 thinly sliced green onions

4 cloves garlic, finely chopped
3 Tbsp. finely chopped fresh ginger
3 Tbsp. reduced sodium soy sauce
1 Tbsp. rice vinegar
1 1/2 tsp. vegetable oil
1 1/2 tsp. Sugar or Splenda
 

Score steak on both sides in a 1 inch crosswise diamond pattern. In a shallow dish large enough to hold the steak, combine all ingredients but steak. Add the steak and turn to coat with the marinade. Cover and marinate in the refrigerator for up to 8 hours. Grill meat until medium rare, about 4 minutes per side. Slice into thin strips and serve at once.

Stromboli Wraps

4 each low-fat burrito size tortillas

1/3 cup butter, softened

6 Tablespoons parmesan, shredded

4 ounces provolone cheese, thinly sliced

4 ounces salami, thinly sliced

4 ounces ham, thinly sliced

½ cups roasted bell pepper strips

4 ounces mozzarella cheese, shredded

Marinara or pizza sauce

Heat oven to 400 degrees. Lightly spread one side of each tortilla with softened butter, sprinkle with 1 T. parmesan cheese. Arrange one-fourth each of remaining cheeses, meats and peppers over center of tortillas, leaving a border around the edges. Fold up "wrap fashion". Place seam side down on a non-stick baking sheet. Brush with remaining butter and sprinkle with remaining parmesan. Bake 12 to 15 minutes or until golden brown. Slice diagonally and serve with warm sauce.

Low-fat Lobster Newburg

You can use live lobsters, tails or frozen lobster meat from your fish market. You can also use crab or shrimp in place of lobster. The low fat version of this dish is only 265 calories per serving.

4 Sourdough Rolls

1 tablespoon butter

¼ cup finely chopped onion

1 garlic clove, minced

3 Tablespoons water

2 Tablespoons dry sherry

2 Tablespoon flour

1 cup low-fat milk

½ cup cream cheese cut in small pieces

1 cup chopped lobster meat

2 teaspoons fresh lemon juice

1/4 teaspoon each salt and paprika

2 teaspoons chopped fresh chives

Preheat oven to 375 degrees.  Hollow out each roll, leaving about a ¼ inch thick shell. Place shells on baking sheet and toast in oven for 7 minutes. Set aside. Cook onion and garlic in melted butter for 2 minutes or until tender. Add water and sherry; cook one minute.  Sprinkle flour over mixture and stir constantly for one minute.  Gradually whisk in milk and bring to a boil. Reduce heat and simmer for three minutes or until thick.  Add cream cheese and whisk until it melts.  Stir in lobster, juice and seasonings.  Spoon into bread shells, sprinkle with chives and serve.