For a rainy-night supper, serve this “sunshine on a plate.”

　　

Ingredients

Serves 6; 1 wedge per serving

　　Cooking spray

　　1 teaspoon canola or corn oil

　　8 ounces button mushrooms, sliced

　　1 medium red bell pepper, thinly sliced

　　1 1/2 cups egg substitute

　　1/4 cup shredded low-fat sharp Cheddar cheese, 1/4 cup shredded low-fat sharp Cheddar cheese, and 1/2 cup shredded low-fat sharp Cheddar cheese, divided use

　　1/4 cup fat-free evaporated milk

　　1 tablespoon Dijon mustard (lowest sodium available)

　　1/2 teaspoon Worcestershire sauce (lowest sodium available)

　　1/4 teaspoon cayenne

　　10 ounces frozen broccoli and cauliflower, thawed and patted dry, large pieces halved

　　1/4 cup snipped fresh parsley

　　

Step 1

Preheat the oven to 350°F. Lightly spray a 9-inch glass deep pie pan with cooking spray. Set aside.

　　

Step 2

In a large nonstick skillet, heat the oil over medium-high heat. Cook the mushrooms for 6 minutes, or until they begin to brown slightly, stirring frequently.

　　

Step 3

Stir in the bell pepper. Cook for 2 minutes, stirring frequently.

　　

Step 4

Meanwhile, in a medium bowl, whisk together the egg substitute, 1/4 cup Cheddar, the milk, mustard, Worcestershire sauce, and cayenne. Set aside.

　　

Step 5

Spread the mushroom mixture in the pie pan. Top with the broccoli and cauliflower, parsley, and 1/4 cup Cheddar. Pour the egg substitute mixture over all.

　　

Step 6

Bake for 30 minutes (the quiche won’t be quite set). Sprinkle with the remaining 1/2 cup Cheddar. Bake for 5 minutes. Let stand for 5 minutes. Cut into 6 wedges.

　　

Nutrition information

Step 7

(Per serving)

　　

Step 8

Calories: 109

　　

Step 9

Total fat: 2.5g

　　

Step 10

Saturated: 1.0g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 1.0g

　　

Step 14

Cholesterol: 4mg

　　

Step 15

Sodium: 320mg

　　

Step 16

Carbohydrates: 8g

　　

Step 17

Fiber: 2g

　　

Step 18

Sugars: 5g

　　

Step 19

Protein: 14g

　　

Step 20

Calcium: 156mg

　　

Step 21

Potassium: 411mg

　　

Dietary Exchanges

Step 22

1 vegetable

　　

Step 23

2 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition