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  • 2 oz. cooked chunk crabmeat (crab substitute is ok)
  • ½ English muffin, toasted
  • 2½ oz. fat free cheese, shredded
  • 2 tbsp scallion (green onion), chopped
  • 1 egg**, beaten or ½ container Egg Beaters®
  • ½ tbsp fat free margarine
  • 1 dash hot sauce (more if you like it HOT!)
  • Lemon-Kissed Asparagus (separate recipe)

2 OZ. PROTEIN*, 1 dairy, and 1 carb


  1. Preheat small non-stick fry pan on medium heat.
  2. Melt margarine and cook egg until almost set.
  3. Add cheese, crab, hot sauce and scallion.
  4. Cook until cheese is melted and crab is warm, then serve on the English muffin.
  5. For something REALLY different, top with a little salsa or fat free sour cream (1 tbsp)

* Remember: You need to add 2½ oz. of protein for dinner!

**Limit of two eggs each week.