Low Fat Microwave Leek & Mushroom Flan

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


  • 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 

Real Cooking

Did You Know?
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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