Summer Vegetable Pie - 23g Carbs, 6g Fiber
From: American Institute for Cancer Research
Enjoy Pie for Dinner - -
By midsummer, home gardens and local farmers' markets are producing some
of the freshest and tastiest vegetables of the year. Combining them into
a pie is a perfect way to enjoy these seasonal delights.
This week's recipe is quite versatile. You can substitute almost any
combination of your favorite fresh veggies. Choose a multitude of colors
to make the dish pop and to provide diners with a range of vitamins,
minerals and phytochemicals. A mixture of yellow and green summer
squash, for example, provides vitamins C and A, as well as dietary fiber.
In addition to the natural savor of the veggies, a touch of marjoram
imparts a delicate flavor to the pie. This herb, which is much
underutilized in the U.S., is often substituted with oregano. But
it has an interesting history of its own. In the Middle Ages, bridal
couples wore wreaths of marjoram to symbolize their love and happiness.
In England it was added to beer as a preservative and to provide an
aromatic flavor.
Grape seed oil is another unique ingredient in this week's dish. This
neutral tasting oil is low in saturated fat and rich in vitamin E. It
is a great choice for stir-fries thanks to its high smoke point, which
allows it to be heated to high temperatures. If you don't have any on
hand, virgin olive oil (not extra-virgin) makes a nice substitute.
Although it is best known for its contribution to fondue dishes, Gruyere
adds an earthy flavor to the pie. This savory cheese, which originated
in Switzerland, is made from cow's milk and cured anywhere from three
to ten months. A little goes a long way, so it makes the perfect topping
for this simple and flavorful summer classic.
1 Tbsp grape seed oil (virgin olive oil may be substituted)
1 small to medium onion, diced
2 cloves garlic, minced
2 medium carrots, cut into 1/4-inch slices*
1 yellow squash, cut into 1/4 inch pieces*
1 medium zucchini, cut into 1/4 pieces*
8 oz sliced mushrooms, cleaned
1 yellow bell pepper, diced*
1 green bell pepper, diced*
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 tsp dried marjoram
1 tsp dried thyme
2 refrigerated ready-made 9-inch pie crusts (whole wheat if available)
1/4 cup Gruyere cheese, shredded
*You can substitute almost any variety or combination of fresh vegetables,
but cut them into about the same size to ensure even cooking.
Preheat oven to 375 degrees.
In medium skillet, heat oil over medium heat. Add onion and cook about
1 minute. Add garlic and cook an additional 1 to 2 minutes to ensure
onion is soft and garlic is not burned. Add all vegetables and cook
until they are soft, 4 to 5 minutes. Season with salt, pepper, marjoram
and thyme. Remove from heat.
Remove the pie crusts from their tins and place on a baking sheet. Stack
vegetables in the center of each pie crust, leaving a 1 to 2 inch border.
Fold the sides of the piecrust all the way around, leaving most of the
vegetables exposed. Sprinkle the cheese evenly over the vegetable medley.
Bake until cheese melts and the pie crust is lightly browned, about
15 minutes.
Makes: 2 pies
Servings: 8
Servings per pie: 4
Nutrition per Serving: 230 Calories, 10g Total Fat, 3g Saturated Fat,
4g Protein, 23g Carbs, 6g Dietary Fiber, 380mg Sodium
No comments:
Post a Comment