Recipes
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
Print RecipeIngredients
- 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
- Step 1
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.
- Step 2
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.
Tips
- 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.
Nutrition Facts
| Per serving | |
|---|---|
| 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 |
