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LOW CALORIE VEGETABLES  AT THE KORNER
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VEGETABLE INDEX (click on vegetable choice) Roasted Garlic Mashed Potatoes Vegetable Quiche Crustless Spinach Quiche
Roasted Garlic Mashed Potatoes
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8 to 10 cloves garlic 2 pounds potatoes or other potatoes, cut up 1/3 cup light dairy sour cream 1/4 cup fat-free milk 1 tablespoon snipped fresh rosemary, thyme, or oregano 1/2 teaspoon salt 1/4 teaspoon pepper To roast garlic, wrap unpeeled garlic cloves in foil. Bake in a 400° F. oven for 25 to 35 minutes or until cloves feel soft when pressed. When cool enough to handle, squeeze garlic paste from peels. Meanwhile, in a covered kettle cook potatoes in a small amount of boiling water for 20 to 25 minutes or until tender. Drain; return to kettle. Mash potatoes and garlic paste with a potato masher or an electric mixer on low speed. Add sour cream; milk; rosemary, thyme, or oregano; salt; and pepper. Beat until light and fluffy. Makes 6 servings. From Better Homes and Gardens
Vegetable Quiches
Nonstick spray coating 3 7- or 8-inch flour tortillas 2 ounces shredded reduced-fat Swiss, cheddar, or mozzarella cheese 1 cup broccoli florets 1/2 of a small red sweet pepper, cut into thin strips (1/2 cup) 2 green onions, sliced 1 8-ounce carton refrigerated or frozen egg product, thawed (about 1 cup) 3/4 cup evaporated skim milk 1/4 teaspoon dried thyme, crushed 1/8 teaspoon salt 1/8 teaspoon black pepper Thin strips red sweet pepper (optional) Spray three 6- to 7-inch individual round baking dishes or pans* with nonstick coating. Carefully press tortillas into dishes or pans. Sprinkle with cheese. In a small covered saucepan cook the broccoli, the 1/2 cup sweet pepper strips, and the green onion in a small amount of boiling water about 3 minutes or until crisp-tender. Drain well. Sprinkle cooked vegetables over cheese in baking dishes or pans. In a medium mixing bowl stir together egg product, evaporated skim milk, thyme, salt, and black pepper. Pour over vegetables in baking dishes or pans. Place on a baking sheet. Bake in a 375°F. oven for 25 to 30 minutes or until puffed and a knife inserted near center of each comes out clean. Let stand 5 minutes before serving. Garnish with additional strips of sweet pepper, if desired. Servings: 6 *Note: Or, spray six 6-ounce custard cups with nonstick coating. Cut each tortilla into 6 wedges. To form crust, press 3 tortilla wedges into each custard cup with points toward center. Tortillas do not have to cover cups completely. Continue as above. Nutritional Analysis: 6 mg cholesterol, 333 mg sodium,14 g carbohydrate, 133 calories, 4 g total fat, 1 g saturated fat, 1 g fiber, 10 g protein From Better Homes and Gardens
Crustless Spinach Quiche
1 cup chopped onion 1 cup sliced fresh mushrooms 1 tbl. veg. oil 1 pkg. chopped frozen or fresh spinach, thawed 2/3 cup finely chopped ham 5 eggs 3 cups shredded Muenster or jack cheese 1/8 tsp. pepper In large skillet saute onion and mushrooms in oil until tender. Add spinach and ham. Cook and stir until the excess moisture is evaporated. Cool slightly. Beat eggs; add cheese and mix well. Stir in spinach mixture and pepper; blend well. Spread evenly in a greased 9" pie plate. Bake at 350°F for 40-45 min. or until knife inserted in center comes out clean.
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