Microwave Leek and Mushroom Flan
This leek and mushroom flan is a delicious and healthy dinner. The mild onion flavours of leeks are combined with mushrooms, eggs and just a pinch of paprika. Cooked in the microwave, it’s a quick and simple recipe that’s ready in under 30 minutes.
- Serves:
- 2
- Prep Time:
- 15 min
- Cook Time:
- 13 min
Ingredients
Nutrition Facts
- Calories
- 171
- Fat
- 8 g
- Saturated Fat
- 2 g
- Trans Fat
- 0 g
- Carbohydrate
- 12 g
- Fibre
- 2 g
- Sugars
- 5 g
- Protein
- 15 g
- Sodium
- 437 mg
- Cholesterol
- 0 mg
- 1 cup ( 250 mL ) thinly sliced leek (white and some light green parts)
- 1 tsp ( 5 mL ) canola or vegetable oil
- 8 oz ( 230 g ) mushrooms, coarsely chopped (about 3 cups/750 mL)
- 2 eggs, lightly beaten
- 2 egg whites, lightly beaten
- 2 tbsp ( 30 mL ) low-fat milk
- Pinch paprika
- ¼ tsp ( 1.25 mL ) (or less) salt and freshly ground pepper
Instructions
-
In 8 x 4-inch (1.5 L) microwaveable dish (e.g. glass loaf pan), toss leeks with oil. Cover with waved or parchment paper and microwave on High (100% power) for 1 minute. Add mushrooms; cover and microwave on High (100% power) until mushrooms are nearly tender, about 4 minutes.
-
Stir in eggs, egg whites, milk, paprika, and salt and pepper. Microwave, uncovered, on Medium (50% power) until mixture is set, 6 to 8 minutes.
Notes
Chopped onion can be used instead of leeks.
Reprinted by permission of the publisher, John Wiley & Sons Canada, Ltd., from Lighthearted at Home: The Very Best of Anne Lindsay, by Anne Lindsay. Copyright © 2010 by Anne Lindsay and Associates Ltd.
For more healthy recipes, visit http://www.healthcheck.org.