Heart Healthy Recipes From Dr. Andrew Weil
Eating healthy can involve creating dishes that are not only good for you, but are also fun to prepare and delicious. Integrative medicine guru Dr. Andrew Weil, and Oprah Winfrey's former chef Rosie Daley teamed up to write The Healthy Kitchen, which starts off with advice about breakfast, and some mouth watering recipes.
This fresh vegetable "quiche" is made with a light, crispy potato crust and a filling of vegetables and herbs and spices.
This "quiche" makes a wonderful morning brunch or lunch or a simple dinner, served with a salad and a small, toasted baguette. If you should not be eating egg yolks, you can make it using only the egg whites.
Boil the water, pour over the sun-dried tomatoes, and allow to soak for about 15 minutes until they become soft and plump. Strain off any remaining liquid, and coarsely chop.
Cut off about 1 inch of the coarse ends of the asparagus stalks and discard or save them for soup. Cut the remaining stalks into about 6 pieces or chop coarsely. If you are using broccoli, cut into florets. Blanch the asparagus by boiling it in a medium pot of water for 2 minutes or less. Asparagus should be bright green and firm to the bite. Drain, rinse the asparagus in cold water, and drain again in a colander.
Sauté the onions and the garlic in the olive oil over low heat until the onions are transparent, approximately 10 minutes. Add the carrots, mushrooms, basil, parsley, chili flakes, nutmeg, salt, and pepper and continue to cook for 5 more minutes. Remove from the heat.
Lightly grease the bottom and sides of a 9-inch pie pan. Line the bottom with the potato slices, overlapping them slightly. Whisk together the cheese, milk, sun-dried tomatoes, sour cream, and the eggs in a large bowl. Mix in the sautéed vegetables and the blanched asparagus, coating everything with the cheese, milk, and egg liquid, then pour into the potato-lined pie pan. Arrange the tomato slices on top and sprinkle with Parmesan cheese. Bake for 1 hour, covering after 45 minutes if top browns. Completely baked quiche should be very firm. Let cool 15 minutes before slicing and serving. Leftovers can be wrapped and kept in the refrigerator for up to 3 days.
Per serving: Calories 205, Fat 12.6 g, Saturated fat 4.9 g, (53.8 percent of calories from fat), Protein 10 g, Carbohydrate 14.3 g, Cholesterol 175 mg, Fiber 2.3 g.
Tips from Rosie's Kitchen
1. Try to grate fresh nutmeg and Parmesan cheese yourself because it makes a noticeable difference in the flavor.
2. Drop the potato slices in cold water to prevent them from discoloring.
3. To blanch fruits and vegetables, boil them for about 2 minutes and then plunge them into cold water. This stops the cooking and sets the color. Blanching is also done to loosen the skins of fruits or vegetables such as plums or tomatoes.
From The Healthy Kitchen: Recipes for a Better Body, Life, and Spirit, by Andrew Weil, Rosie Daley. Copyright, April 2, 2002 , Knopf used by permission.
More Info: Vegetarian