4 tsp canola oil, divided
1 yellow onion, thinly sliced
5 oz crabmeat, thawed and drained OR
5 oz fresh shrimp, peeled and deveined
(or a 5 oz combination of the two)
1 tsp light soy sauce
3 large eggs, beaten
1 scallion, chopped
1/4 cup grated low-fat cheese
1 tbsp light sour cream
 Heat 2 tsp oil in a skil- let. Add onion; sauté until soft.
 Add crabmeat or shrimp and cook until opaque. Stir in soy sauce.
 Remove seafood mixture from pan. Heat remaining 2 tsp oil in pan; add eggs.
 Swirl pan around to spread eggs evenly. Press eggs with fork and allow to cook through.
 When eggs have set and are ready to eat, top with the scallions, cheese, seafood mixture, sour cream, and hot sauce to taste.
 Fold the omelet in half; serve with home fries (make your own or buy them in the frozen-food aisle).
PER SERVING: 625 calories, 57 g protein, 10 g carbs, 38 g fat, 1 g fiber