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Low Fat
Microwave Leek &
Mushroom Flan
Ingredients:
1 leek,
white part only, thinly sliced,
(about 1 cup)
1 tbsp. vegetable oil
1/2 lb (2 cups) coarsely chopped fresh mushrooms
1 egg, slightly beaten
3 egg whites, slightly beaten
2 tbsp skim milk
A pinch paprika
Salt and pepper to taste
Preparation:
- In 8
1/2 x 4-inch (21,5x10 cm) microwave dish toss leeks with oil.
- Cover with plastic
wrap and cook on HIGH for 1 min.
- Add mushrooms, cover
and cook on HIGH 4 min. or until nearly tender.
- Stir in egg, egg
whites, milk, paprika and pepper to taste.
- Cook uncovered on
MEDIUM (50%) or until mixture is set.
- Serve hot.
Note: Chopped
onion may be substituted.
Makes 2 servings.
PER SERVING: Energy
(Cal) 135; Fat (g) 5.6; Cholesterol 109
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Did You Know?
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Research show that our
food portions at home and restaurants have grown significantly in the
past thirty years. With constant food advertising and large
portions all around us, it's never been more important to take full
control and responsibility in achieving and maintaining a healthy
body weight.
Try to start with smaller portion, then take additional food, if
required.
Take some time to enjoy your meal and company at the time and pay
attention to the taste and texture of your food.
Listen to your body, it will give you signals for hunger and fullness
if you listen carefully.
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