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
Hot sauce

Heat 2 tsp oil in a skil- let. Add onion; sauté until soft.

[2] Add crabmeat or shrimp and cook until opaque. Stir in soy sauce.

[3] Remove seafood mixture from pan. Heat remaining 2 tsp oil in pan; add eggs.

[4] Swirl pan around to spread eggs evenly. Press eggs with fork and allow to cook through.

[5] When eggs have set and are ready to eat, top with the scallions, cheese, seafood mixture, sour cream, and hot sauce to taste.

[6] 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