In Mexico, a tortilla is a type of unleavened bread, but in Spain, a tortilla is an omelet, often served open-face.

　　

Ingredients

Serves 4; 1 wedge per serving

　　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

　　

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