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24
Garden Quiche
Baked Pastry Shell
(see page 41)
1 tablespoon (15 mL)
oil
1 small onion,
chopped
1medium green bell
pepper, chopped
8 oz. (250 g) sliced
fresh mushrooms
6 eggs
1
⁄3
cup (75 mL) low-fat
milk
1 tablespoon (15 mL)
chopped fresh
parsley
1 teaspoon (15 mL)
salt
5 drops hot pepper
sauce
1 cup (4 oz. [120 g])
reduced-fat shredded
Swiss cheese
Follow procedure for Baked Pastry Shell. Cool
10 minutes.
Meanwhile, heat oil in large non-stick skillet over
medium-high heat. Add onion and bell pepper.
Cook about 1 minute, stirring frequently. Add
mushrooms. Cook and stir about 2 minutes, or until
vegetables are tender. Set aside.
Place eggs, milk, parsley, salt, and hot pepper sauce
in mixer bowl. Attach bowl and wire whip to mixer.
Turn to Speed 2 and mix 1 to 2 minutes.
Sprinkle half of cheese in pastry shell. Top with
vegetables. Pour egg mixture over vegetables. Top
with remaining cheese. Bake at 350°F (180°C) for 30
to 35 minutes, or until knife inserted in center comes
out clean. Let stand about 5 minutes before serving.
Yield: 8 servings.
Per serving (filling and crust): About 264 cal, 12 g
pro, 17 g carb, 16 g fat, 172 mg chol, 561 mg sod.
Cheese-Stuffed Shells
1
⁄2 cup (125 mL) fat-
free egg substitute
or 2 eggs
1 container (15 oz.)
(450 g) no-fat ricotta
cheese
2 cups (500 mL)
shredded part-skim
mozzarella cheese
1
⁄4 cup (50 mL) grated
Parmesan cheese
2 teaspoons (10 mL)
dried parsley leaves
2 teaspoons (10 mL)
no-salt herb and
garlic seasoning
24 jumbo pasta shells,
cooked and drained
2 cups (500 mL)
prepared Marinara
Sauce
Place egg substitute, ricotta cheese, mozzarella
cheese, Parmesan cheese, parsley, and seasoning in
mixer bowl. Attach bowl and flat beater to mixer.
Turn to Speed 2 and mix about 30 seconds, or until
combined.
Fill each shell with 2 to 3 tablespoons (30-45 mL)
cheese mixture. Place filled shells in 13x9x2-inch
(33x23x5-cm) baking pan. Pour Marinara Sauce
over shells. Cover pan with foil. Bake at 350°F
(180°C) for 30 to 35 minutes, or until bubbly.
Yield: 4 to 6 servings.
Per serving: About 527 cal, 46 g pro, 56 g carb,
15 g fat, 57 mg chol, 865 mg sod.