honoluluadvertiser.com

Sponsored by:

Comment, blog & share photos

Log in | Become a member
The Honolulu Advertiser
Posted on: Wednesday, July 19, 2006

TASTE
Reduced-fat summer tart retains flavor

 •  Principles of washoku

By Elaine Magee

This lightened version of the Savory Summer Tart calls for a thinner crust and double the amount of fresh basil, purple onion and garlic.

spacer spacer

Q. I found this recipe for Savory Summer Pie in Southern Living magazine. I really need to lighten this up because almost everyone in my family eats lower-fat meals because of various health conditions. But I really want to try this dish!

A. I'll lighten it as far as I can and still have it look and taste terrific, that's my promise.

The first thing we have to do, if we are truly trying to make this dish low-fat, is lose the refrigerated pie crust. Instead we will make a thinner crust using 8 wheat crackers (each about 1 1/2-inch square, about 2 ounces). The crackers are ground into crumbs and tossed with some shredded parmesan, spices and a little oil to form a loose crust.

We are lightening the rest of the summer tart by using half eggs and half egg substitute, fat-free half-and-half instead of the real deal, switching to reduced-fat cheese jack cheese and cutting the olive oil from 2 tablespoons to one. To help punch up the flavor, we doubled the fresh basil, purple onion and garlic, and to bring down the sodium I cut the salt in half.

The original recipe contains 475 calories, 35 grams of fat, 14 grams saturated fat, and 198 milligrams cholesterol per serving.

SAVORY SUMMER TART

Crust:

  • 2 ounces of wheat crackers, ground into crumbs

  • 1 teaspoon Mrs. Dash Garlic & Herb Seasoning Blend

  • 2 tablespoons shredded parmesan

  • 1 1/2 teaspoons olive oil

    Filling:

  • 1 tablespoon olive oil

  • 1 1/4 cups chopped red bell pepper

  • About 1 cup of chopped purple onion

  • 2 teaspoons minced garlic

  • 1/4 cup chopped fresh basil

  • 2 large eggs (higher omega-3 if available)

  • 1/2 cup egg substitute

  • 1 cup fat-free half-and-half (or low-fat or whole milk)

  • 1/2 teaspoon salt

  • 1/2 teaspoon white pepper

  • 2 cups reduced-fat shredded Monterey Jack cheese (or cheddar)

  • 1/4 cup shredded parmesan cheese

  • 3 Roma or plum tomatoes, cut into 1/4-inch thick slices

    Preheat oven to 425-degrees. Blend cracker crumbs with Mrs. Dash and shredded parmesan by running it through a food processor or in a mixer. Coat a 9-inch deep-dish pie plate with 1 1/2 teaspoons olive oil. Scatter crumbs in pie plate and tilt plate to spread crumbs on bottom and up sides. Bake in oven for about 8-10 minutes. Remove from oven and set aside.

    Meanwhile, place a tablespoon of olive oil in a large, nonstick frying pan and heat over medium-high heat. Add bell pepper, onion, and garlic and saute until lightly brown, about 5 minutes. Stir in the fresh basil.

    In a large mixing bowl, blend eggs and egg substitute along with the fat-free half-and-half, 1/2 teaspoon salt and 1/2 teaspoon white pepper. Beat on medium-low speed to combine.

    Stir in the vegetable mixture and jack and parmesan cheeses. Pour mixture into wheat cracker crust. Lay tomato slices on top in circles. Bake for 40-45 minutes or until nicely brown on top and set in the middle. Let stand about 5 minutes before serving.

    Makes 6 servings.

  • Per serving: 304 calories, 22 g protein, 23 g carbohydrate, 13 g fat (7.9 g saturated fat, 3.5 g monounsaturated fat, 1.5 g polyunsaturated fat), 102 mg cholesterol, 4 g fiber, 686 mg sodium. Calories from fat: 39 percent. Omega-3 fatty acids, .2 g; Weight Watchers points, 6; omega-6 fatty acids, 1.2 g

    Elaine Magee is a registered dietitian; find out more at www.recipedoctor.com.