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23
Baked Pastry Shell
(see page 39)
1 tablespoon oil
1 small onion,
chopped
1medium green bell
pepper, chopped
8oz. sliced fresh
mushrooms
6 eggs
1
⁄3 cup low-fat milk
1 tablespoon chopped
fresh parsley
1 teaspoon salt
5 drops hot pepper
sauce
1 cup (4 oz.) 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 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.
Garden Quiche
1
⁄
2 cup fat-free egg
substitute or 2 eggs
1 container (15 oz.)
no-fat ricotta cheese
2cups shredded part-
skim mozzarella
cheese
1
⁄4 cup grated Parmesan
cheese
2 teaspoons dried
parsley leaves
2 teaspoons no-salt
herb and garlic
seasoning
24 jumbo pasta shells,
cooked and drained
2 cups 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 cheese
mixture. Place filled shells in 13x9x2-inch baking
pan. Pour Marinara Sauce over shells. Cover pan
with foil. Bake at 350°F 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.
Cheese-Stuffed Shells