Choose fresh fruit salad or cold soup, such as Chilled Strawberry-Orange Soup (page 51), to complement this quichelike dish.

　　

Ingredients

serves 4, 1 wedge per serving

　　3 cups frozen fat-free, no-salt-added shredded hash brown potatoes

　　1 teaspoon olive oil

　　1/4 cup chopped onion

　　1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

　　2 cups broccoli florets, cut into 3/4-inch pieces (about 8 ounces)

　　1/8 teaspoon pepper

　　1 cup egg substitute

　　1/4 cup low-fat grated Cheddar cheese (about 1 ounce)

　　1 1/2 tablespoons shredded or grated Parmesan cheese

　　2 medium Italian plum (Roma) tomatoes, sliced (optional)

　　

Step 1

Put the potatoes in a colander. Rinse with warm water for 1 to 2 minutes to partially thaw. Set aside to drain well.

　　

Step 2

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 2 minutes, stirring occasionally.

　　

Step 3

Stir in the broccoli. Cook for 1 minute, stirring occasionally.

　　

Step 4

Stir in the potatoes. Sprinkle with the pepper. Pour the egg substitute over all. Sprinkle with the Cheddar and the Parmesan. Reduce the heat to medium low and cook, covered, for 10 to 12 minutes, or until the egg substitute is set. Cut into wedges. Garnish with the tomato slices.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 200

　　

Step 7

Total Fat: 2.5g

　　

Step 8

Saturated: 1.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.0g

　　

Step 11

Monounsaturated: 1.0g

　　

Step 12

Cholesterol: 3mg

　　

Step 13

Sodium: 251mg

　　

Step 14

Carbohydrates: 33g

　　

Step 15

Fiber: 4g

　　

Step 16

Sugars: 2g

　　

Step 17

Protein: 13g

　　

Step 18

Dietary Exchanges

　　

Step 19

2 Starch

　　

Step 20

1 Vegetable

　　

Step 21

1 Very Lean Meat

　　American Heart Association Quick & Easy Meals