Alert
Close

Help hungry seniors. Deliver help and hope before Thanksgiving. Donate

Highlights

Open

SEARCH RECIPES

Enter an ingredient, course or keyword and get cooking!

 

 

FREE FUN!

AARP Games - Play Now!
AARP Auto Buying Program

Contests and
Sweeps

Safe Driving in 2014 Sweepstakes

Learn how AARP Driver Safety can help you stay safe—and enter for a chance to win $1,000. See official rules. 

most popular
articles

Viewed

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.>>

Topic Alerts

You can get weekly email alerts on the topics below. Just click “Follow.”

Manage Alerts

Processing

Please wait...

progress bar, please wait

Tell Us WhatYou Think

Please leave your comment below.

Discounts & Benefits

From companies that meet the high standards of service and quality set by AARP.

Denny's Ranchero Tilapia

Members save 15% all day, every day when dining at participating Denny's restaurants.

Dunkin Donuts

Members get a FREE Donut with purchase of a L or XL beverage at Dunkin' Donuts.

Woman holding smartphone in city, Google map tool

Members can locate discounts via the AARP® Member Advantages Offer Finder mobile app.

Member Benefits

Join or renew today! Members receive exclusive member benefits & affect social change.

Rewards for Good

Your Points Balance:

Learn More

Earn points for completing free online activities designed to enrich your life.

Find more ways to earn points

Redeem your points to save on merchandise, travel, and more.

Find more ways to redeem points