Crawfish Frittata with Smoked Pepper Jack Cheese


½ lb Louisiana crawfish tails
1 Tbsp avocado oil
1 onion, chopped
1 red bell pepper, chopped
2 c liquid egg whites
½ c half and half (or cream of choice)
1 c mozzarella, shredded
1 c Peace Love & Smoke’s Smoked Pepper Jack cheese, shredded
1 Tbsp Trinity seasoning blend
1 tsp Cajun seasoning blend
Hollandaise sauce or another favorite condiment for garnish and serving (optional)

Preheat oven to 350.
Sauté onions 5 min in oven-safe saucepan or iron skillet over medium heat.
Add red bell pepper and sauté another 10 min until soft.
Meanwhile, combine eggs, dairy and seasonings in a bowl.
Add onion/pepper mix to the bowl and mix well.
Return to pan for 3 min.
Bake in oven for 20 min or until set.

Calories: 200
11g Fat (6g Saturated fat, 30mg Cholesterol.) 1340mg Sodium. 4g Carbohydrates (<1g Fiber, 2g Total sugar.) 19g Protein.

Lower Fat: Substitute ¼ c broth for oil to cook onions. Use fat-free half and half and low fat cheeses. 142 Calories. 5g Fat (3g Saturated fat, 15mg Cholesterol.) 1350mg Sodium. 6g Carbohydrates (<1g Fiber, 3g Total sugar.) 18g Protein.
Lower Carbohydrate: Recipe is considered low-carbohydrate as is.
Lower Sodium: Use salt-free Cajun & Trinity seasonings to reduce sodium to 337mg.
Dairy-free: Use vegan cheeses and half and half such as Califa Better Half. 163 Calories. 6g Fat (2g Saturated fat, 0mg Cholesterol.) 1360mg Sodium. 11g Carbohydrates (1g Fiber, 8g Total sugar.) 15g Protein.
Gluten-free: Ensure Cajun seasoning is gluten-free.

October 20, 2022

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