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Heart Healthy Recipes: Day 6

Vegetable quiche, grilled Cajun-style tilapia, berry-topped pudding pie

En español | Diet is an integral piece of keeping your heart healthy. With this seven-day supply of heart-frendly meals (and snacks), you will be on your way.

Vegetable Quiche in Brown Rice Crust

Serves 6; 1 wedge per serving

3/4 cup uncooked brown rice

Cooking spray

1 small or 1/2 medium yellow summer squash, chopped

1 large green onion, sliced

2 medium garlic cloves, minced

1 large egg white

1/4 teaspoon salt and 1/4 teaspoon salt, divided use

1 cup fat-free evaporated milk

1/2 cup egg substitute

1/8 teaspoon pepper

2 medium Italian plum (Roma) tomatoes, halved, seeds and liquid discarded, chopped

2 tablespoons chopped fresh dillweed or 1 teaspoon dried dillweed, crumbled

2 tablespoons shredded or grated Parmesan cheese

In a small saucepan, cook the rice using the package directions, omitting the salt and margarine.

When the rice is almost done, preheat the oven to 450 degrees. Lightly spray a medium skillet and a 9-inch quiche dish or pie pan with cooking spray.

Cook the squash, green onion and garlic in the skillet over medium-low heat for 5 minutes, or until crisp-tender, stirring occasionally. Set aside.

In a medium bowl, stir together the cooked rice, egg white and 1/4 teaspoon salt. Press the mixture over the bottom and up the side of the quiche dish. Bake for 5 minutes. Transfer to a cooling rack. Reduce the oven temperature to 325 degrees.

In a medium bowl, stir together the milk, egg substitute, pepper and remaining 1/4 teaspoon salt. Stir in the squash mixture, tomatoes and basil. Pour into the hot rice crust. Sprinkle with the Parmesan. Bake for 35 to 40 minutes, or until a knife inserted near the center comes out clean. Transfer to a cooling rack and let stand for 10 minutes before cutting into 6 wedges.

Nutritional Analysis (per serving)

Calories                          149
Total Fat                        1.5 g
     Saturated                  0.5 g
     Trans Fat                   0.0 g
     Polyunsaturated          0.5 g
     Monounsaturated        0.5 g
Cholesterol                        3 mg
Sodium                           330 mg
Carbohydrates                  25 g
     Fiber                            2 g
     Sugars                          7 g
Protein                              9 g

Reprinted with permission from Go Red for Women Recipe Collection, Copyright © 2009 by the American Heart Association.

Next: Grilled Cajun-style tilapia.>>

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