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Baked Pastry Shell
(see page 41)
1 tablespoon (15 mL)
oil
1 small onion,
chopped
1 medium green bell
pepper, chopped
8 oz. (250 g) sliced
fresh mushrooms
6 eggs
1
⁄
cup (75 mL) low-fat
3
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
1
⁄
cup (125 mL) fat-
2
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
⁄
cup (50 mL) grated
4
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
Garden Quiche
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
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.
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