Cabbage Onion and Sweet Pepper Tart - 22g Carbs, 4g Fiber
Nutrition show above for 8 servings
Recipe By: Martha Rose Shulman
Serving Size: 7
Preparation Time: 0:00
Categories: LowerCarbs Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 yeasted olive oil pie crust -- (1/2 recipe)
2 tablespoons extra virgin olive oil
1 large onion -- finely chopped
Salt -- to taste
3/4 pound bell peppers -- red or mixed bell peppers (2 large), cut in small dice
1 pound cabbage -- shredded or chopped
2 garlic cloves -- minced
1 tablespoon tomato paste
Freshly ground pepper
3 eggs
1/2 cup low-fat milk
2 ounces Gruyre cheese -- grated (1/2 cup)
1. Heat the olive oil in a large, heavy skillet over medium heat and add
the onion. Cook, stirring, until it begins to soften, about 3 minutes, and
add a generous pinch of salt and the peppers. Cook, stirring often, until
the onion and peppers are tender, about 5 minutes, and add the cabbage.
Stir together, add salt to taste, cover and cook, stirring often, for 20
to 25 minutes, until the cabbage is very tender and sweet. Add the garlic
and tomato paste and continue to cook, uncovered, stirring often, for 5
minutes. Season to taste with salt and pepper and remove from the heat.
2. Preheat the oven to 375 degrees. Oil a 10-inch tart pan or cake pan and
line with the dough. Whisk the eggs and milk together in a large bowl, add
salt and pepper to taste and stir in the vegetables and cheese. Mix
together well and scrape into the pie shell.
3. Bake 45 to 50 minutes, until the top is lightly browned. Remove from
the heat and allow to cool for at least 10 minutes before serving. Serve
hot or at room temperature.
Yield: 6 to 8 servings.
Advance preparation: You can make the filling through Step 1 up to 3 days
ahead and keep in the refrigerator. You can make the dough a day ahead and
refrigerate, or roll out and keep in the freezer, wrapped airtight, for a
month.
Nutritional information per serving (6 servings): 299 calories; 16 grams fat; 4 grams saturated fat; 2 grams polyunsaturated fat; 9 grams
monounsaturated fat; 120 milligrams cholesterol; 29 grams carbohydrates; 6 grams dietary fiber; 249 milligrams sodium (does not include salt to taste); 12 grams protein
Nutritional information per serving (8 servings): 224 calories; 12 grams fat; 3 grams saturated fat; 1 gram polyunsaturated fat; 7 grams
monounsaturated fat; 90 milligrams cholesterol; 22 grams carbohydrates; 4 grams dietary fiber; 187 milligrams sodium (does not include salt to taste); 9 grams protein
I like to use a mix of red and green peppers in this beautiful tart. The savory flavor of the green peppers contrasts nicely with the sweetness of the cabbage, onions and red peppers.
Whole Wheat Yeasted Olive Oil Pastry - 2 crusts
2 teaspoons active dry yeast
1/2 cup lukewarm water
1/4 teaspoon sugar
1 large egg, at room temperature, beaten
1/4 cup olive oil
1 cup whole wheat flour
1 cup unbleached flour, (more as needed)
3/4 teaspoon salt
1. Dissolve the yeast in the water, add the sugar, and allow to sit until
the mixture is creamy, about five minutes. Beat in the egg and the olive
oil. Combine the flours and salt, and stir into the yeast mixture. You can
use a bowl and wooden spoon for this, or a mixer — combine the ingredients
using the paddle. Work the dough until it comes together in a coherent
mass, adding flour as necessary. Turn out onto a lightly floured surface,
and knead gently for a few minutes, adding flour as necessary, just until
the dough is smooth — do not overwork it. Shape into a ball. Place in a
lightly oiled bowl, cover the dough tightly with plastic wrap, and allow
to rise in a draft-free spot until doubled in size, about one hour.
2. Turn the dough out onto a lightly floured surface, gently knead a
couple of times, and cut into two equal pieces (or as directed in each of
this week's recipes). Shape each piece into a ball without kneading it.
Cover the dough loosely with plastic wrap, and let rest for five minutes.
Then roll out into thin rounds, as directed in each recipe, and line pans.
If not using right away, freeze the dough to prevent it from rising and
becoming too bready. The dough can be transferred directly from the
freezer to the oven.
Yield: Makes enough for one 10- or 11-inch double-crusted torte or
galette, or two 10-inch tarts.
Advance preparation: You can make the dough a day ahead and refrigerate.
Once rolled out, the dough will keep for a month in the freezer if it's
well wrapped.
Yeasted crusts are more rustic than French-style short crusts. They're
also easier to manipulate — they don't crack and tear. Remember to roll
this out thinly so that it doesn't become too bready.
Cuisine:
"Mediterranean"
Source:
"Recipes for Health, New York Times, March 20, 2012"
S(Formatted by Chupa Babi):
"March 2012"
Yield:
"1 tart"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 280 Calories; 18g Fat (57.3%
calories from fat); 9g Protein; 21g Carbohydrate; 3g Dietary Fiber; 101mg Cholesterol; 237mg Sodium
Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 3 Fat.
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