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Vegetable Quiche in Brown Rice Crust
Serves 6; 1 wedge per serving
3/4 cup uncooked brown rice
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)
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.